700 E Elm Ave, Suite A
La Grange, IL 60525
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WOD 03/27/17

WARM-UP
15 minute warm-up

STRENGTH
A1) back squat:take 90% of your 1 RM then
5 reps @ 75%, 3 reps @ 85%, 1+ reps @ 95%

A2) pull up holds: 20-30 sec holds. Set 1- chin above bar, set 2- half down, set 3- 3/4 down.
Rest 3-5 minutes between sets of back squats

B1) single leg deadlift: 7 reps x 3 sets
One minute rest

B2) Turkish get up: 2 each side x 3 sets

WOD
1000 meter row for time

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