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

Tuesday

November 10, 2015

Pre WOD

Take 10 minutes to build a heavy-ish Front Squat, and then…
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3-5 reps

WOD

Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 5 HSPU
Minute 2 – 10 Toes to Barimage
Minute 3 – 15 Kettlebell Swings

Post WOD

Three sets of:
Supine Ring Rows x 10 reps
Rest 30 seconds
Side Plank x 45 seconds each side
Rest 30 seconds

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