18161 Edison Avenue,
Chesterfield, MO 63005
Units F,G & H
(314) 677-7000

Thursday

January 21, 2016

imagePre WOD

Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds

immediately followed by…

Every 90 seconds, for 12 minutes (8 sets
Two sets of:
5-7 Wide Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Supinated Grip Pull-Ups
Rest 45-60 seconds
5-7 Mountain Climber Pull-Ups
Rest 45-60 seconds

WOD

4 rounds

50 DUs

300m Row

Post WOD

3 sets

30 sec. L sits

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