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

WOD 03/14/17

WARM-UP
15 minute warm-up

STRENGTH
A) Jerk: 5 reps x 4 sets, keep weight light enough to keep perfect form
90-120 sec rest

A2) follow each round of deads with a weighted dip x 5 reps or a max effort no weight

WOD
7 rounds of:
3 wall walks
10 x 10 yard sprints
2 minute rest between rounds. I want the runs to be as fast as possible. You should need the 2 minutes rest. If you don’t need 2 minutes rest you need to go harder.

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