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

Wednesday

December 02, 2015

Pre WOD

Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1
(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)

WOD

In teams of two, alternate sets to complete four each of:
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead
Row 400 Meters

Choose the heaviest load you can successfully complete without dropping the barbell.

Post WOD
Three sets of:
Supine Ring Row x 10 reps 
Rest 30 seconds
Hollow Holds x 40-60 seconds
Rest 30 seconds

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