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


October 20, 2015

imagePre WOD

Five sets of:
Back Squat x 3-5 reps
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps
Rest 60 seconds


Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

Post WOD

Foam Roll

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