Click To Call: (636) 529-1605

Wednedsay 7-23-2014

19
Jul

Wednedsay 7-23-2014

Warm up to include: Parter sit up ladder. Lock feet and complete 10-1 ladder, alternating.

Pick a Deadlift: 5 sets ME using 5, 4, or 3 rep scheme.

Deadlift/RDL/Single Leg RDL/Good Morning

Russian Twist/Weighted Sit-up: 5 x 12 +6. Do Russian twists, 6 each direction, then immediately 6 sit ups with your KB or DB.

WOD 8 Minute AMRAP. Buy in 30 TTB or V-up

Competition: 6 CTB Pull-up, 8 Thrusters, 10 Calorie Row   #115/#83

Sport: 6 Pull-ups, 8 Thrusters, 10 Cone Touches   #105/#73

Performance: 6 Body Row or Bent Row, 8 Thrusters, 150 Meter run   #95/#63