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

Tuesday

April 14, 2015

Pre WOD

Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
Rest 2 minutes between sets.

WOD

Every minute, on the minute, for 6 minutes:
6 Thrusters (115/75 lbs)
6 Burpees Over the Barbell

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

Post WOD

3 x 8

Glute ham raise

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