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

WOD 05/15/17

WARM-UP
15 minute warm-up

STRENGTH
A1)weighted pull up: 5 x 4 sets

A2) back squat: add 10# to your 90% then do
3 reps at 70,80,90% last set is max tech. effort
60-90 sec rest between sets

WOD
12 minute AMRAP of
7 x clean and jerk 135/95, light 95/65
Run one small lap

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