700 E Elm Ave, Suite A
La Grange, IL 60525
(312) 666-7317

WOD 04/10/17

WARM-UP
15 minute warm-up

STRENGTH
A1) back squat: take 90% of your 1RM add 5# to that then do 5 reps at 65,75,85% of your 90% + 5, last set is 5+
A2) weighted pull up: 5-7 reps x 3 heavy as possible
Rest 3-5 minutes between back squats

WOD
Elizabeth
21-15-9
Power clean 135/95
Ring dips

Enjoy!!!

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