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

WOD 05/17/17

WARM-UP
15 minute warm-up

STRENGTH
A1) sled sprints to the end of the building and back x 4 sets

A2) GHD sit up: 12-15 x 4
Sleds every 4 minutes. Do the GHD in between sprints
These should be at a fast pace so keep weight lower.

B1) bench press: 5 x 4

B2) single leg step up: 5-7 x 4, start with weak leg then match with your strong leg

WOD
1000 meter row for time

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