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

Thursday

March 10, 2016

Pre WOD

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

WOD

For time:
40 Wall Ball Shots
400 Meter Run
40 Sit-ups
400 Meter Run
40 Slammers 40/20

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