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

WOD 04/04/17

WARM-UP
15 minute warm-up

STRENGTH
A1) Ball slam: 10 reps x 4 sets (be extremely explosive)
60 sec rest
A2) 2 foot hurdle jumps: go through 3 times x 4 rounds (complicated to explain on here)

B1) Single leg dead lift: 7 x 3 sets, heavier than last time if possible
60 sec rest
B2) Turkish get up: 2 each side x 4 rounds, Heavy as you can with very good form

WOD
50 x two for one wall ball 20/16, sub= 75 wallball

 

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