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

Wednesday

May 27, 2015

Pre WOD

Every 3 minutes, for 15 minutes (5 sets):
Seated Shoulder Press x 6-8 reps @ 2111
Use the time between sets to stretch calves and hip flexors.

WOD
Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings
If you don’t have strict handstand push-ups yet, modify this to a L-Seated Strict Dumbbell Press with a weight that will be challenging to get 10 unbroken reps on the first set.
Post WOD

GHD 3 x 15

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