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

Tuesday

August 08, 2017

Pre WOD

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

WOD

Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Plank on Rings

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