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

WOD 03/20/17

WARM-UP
15 minute warm-up

STRENGTH
A1) back squat:take 90% of your 1 RM then of the 90 % do 70% x 3, 80% x 3, 90% x 3

A2) weighted Ring rows with feet on box if possible: 5-7 x 3
Make sure rest between squats is between 3-5 minutes

WOD (Give 30 minutes for WOD)
3 rounds of:
Row 250
15 burpees
25 kb swings 55/35
15 burpees
250 meter row
Rest 5 minutes

Again we are really going hard for this. Last Tuesday, the sprints where at about 95% effort for 40-60 sec with a 2 minute rest. This should be 80-85% for 3:30-5:00 with a 5 minute rest between. You should be close to fully recovered between sets

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