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

WOD 03/21/17

Recovery Day
10 minutes of rolling out and mobility
50 minutes of around the world
5 minutes at each station
Sledge hammer, rest as needed
Step up
Plank 30 sec on 30 sec off
Bike
Hang power snatch practice 45/33 rest as needed
Farmers carry (light weight)
Jerk practice 45/33
Rope climb practice, rest as needed
Turkish get up (rest as needed)
Row

This whole workout should be done at a pace that you can keep a conversation the whole time. Take advantage of the rest/recovery day. Remember long socks for the rope climbs.

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