700 E Elm Ave, Suite A
La Grange, IL 60525
(312) 666-7317

WOD 02/06/17

WARM-UP
15 minute warm-up

STRENGTH
A1) Back squat: 5 x 4 sets @ 70, 75, 80, 85% (newer clients 12-15 reps at comfortable #)
60 sec rest

A2) Pull up: 5 reps x 4 sets weighted if possible if not sub with no weight or negatives
60 sec rest

B1) SLDL: 7 reps x 3 sets
60 sec rest

B2) 2 x rope climb x 3 sets
60 sec rest

WOD
Annie
50, 40, 30, 20, 10
double under
sit up
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