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

WOD 05/10/17

WARM-UP
15 minute warm-up

STRENGTH
A1) front rack lunge: 5 reps each leg x 4 sets
Rest 60-90 sec

A2) weighted dip: 5 x 4 sets
Rest 60-90 sec

WOD
Conditioning: 6 rounds of
250 meter row once every 3 minutes (very hard row)
Post total time rowed

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