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

Wednesday

October 10, 2017

Pre WOD

Complete rounds of 15, 12 and 9 reps for time of:
Power Cleans (185/135 lbs)
Strict Handstand Push-Ups

WOD

Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell Z-Press x 8 reps
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)
Station 2 – Strict Toes to Bar x 8-10 reps
(if you cannot perform with straight legs, try them from a tucked position)

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