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

WOD 04/25/17

WARM-UP
Long warmup including clean and jerks for practice before strength

STRENGTH
Clean and Jerk: 2 reps x 5 sets Heavy
2-3 minute rest between sets

WOD
Row 500 meters then 5 rounds of
*Pinch grip carry to the grass and back 25/15
10 x ring dip
10 x waiters lunge 25/15
Row 500 meters

*Pinch grip is two plates and waiters carry is one

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