700 E Elm Ave, Suite A
La Grange, IL 60525
(708) 497-9670

10/12/15

October 12, 2015

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Warm Up

Run 2 Big Laps/Bike 1 mile/Row 750 then:

High Knees

Butt Kicks

High Knees

Side Step

*Mobility: especially shoulders and hips

 

Strength: Strict Pull Ups

4-5 sets of Max effort negative pull ups

Focus on the decent- 3 count

 

WOD: The Seven

7 HSPU

7 Thrusters 135/95

7 Knees to Elbow

7  Deadlifts 245/170

7 Burpees

7 KB swings

7 Pull Ups

 

 

 

 

 

 

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