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

Wednesday

September 09, 2015

imagePre WOD

Deadlift:
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

WOD

Three rounds for time of:
20 Cal. Row
20 Box Jumps (24″/20″)
15/10 Strict Handstand Push-Ups

Post WOD

3 sets

Hanging L hold 30 seconds

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