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

Wednesday

March 02, 2016

imagePre WOD

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

WOD

Every 4 minutes, for 20 minutes (5 sets) for times:
Row 300/250 Meters
20 Walking Lunges with 53/35 Farmer’s Carry

Post WOD

RomWOD

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