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

Wednesday

June 28, 2016

Pre WOD

Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 3 reps

Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep.

WOD

Every 4 minutes, for 12 minutes (3 sets), for times:
10 Strict Pull-Ups
25 Kettlebell Swings (32/24 kg)(r)
50 Air Squats

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