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

Wednesday

June 14, 2016

Pre WOD

Four sets of:
Romanian Deadlift x 6 reps
Rest 30 seconds
Flute ham raise x 8 reps
Rest 30 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 30 seconds

WOD

Complete as many rounds and reps as possible in 8 minutes of:
12 Russian Kettlebell Swings (32/24 kg)
12 Alternating Box Steps with Kettlebell Goblet Hold (32/24 kg)

Post WOD
Static Superman hold on GHD
8 sets
20sec off
10sec on

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