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

WOD 07/10/17

WARM-UP
15 minute warm-up

STRENGTH
A1) Pause squats: 5 x 5 starting at 50% 1 RM. 2211 tempo, eccentric is always to first number. (don’t go above 60%)
1 minute rest

A2) pull up holds: 20-30 sec x 4, chin over the bar, 1/2 way down, 3/4 down on the last one do 7-10 second at each one
1 minute rest

WOD
12 minute AMRAP of
20 yard waiters lunge 55/35 KB (switch arms each 10 yards)
20 Russian swings 55/35
20 yard lunge

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