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

Wednesday

December 16, 2015

Pre WOD

Every 3 minutes, for 15 minutes (5 sets of):
Deadlift x 3 repsimage

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

WOD

Complete as many rounds and reps as possible in 15 minutes of:
10 Ground to Overhead (135/95 lbs)
100 Meter Run
10 Burpee Pull-Ups
100 Meter Run

Post WOD

3 sets

Weighted knee raises 20reps

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