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

WOD 07/11/17

WARM-UP
15 minute warm-up

WOD
40 minutes of work
Minutes 0-10
Run one lap around block then
Jump rope until minute 10(rest as needed)
Minutes 10-20
At minute 10 row 500 meters then
TGU, light weight (rest as needed)
Minutes 20-30
At the 20 minute mark bike 1 mile
Practice the jerk with the bar (rest as needed)
Minutes 30-40
At minute 30 do 50 step ups 20/24 then
Farmers carry (rest as needed)

The remaining time is spent on mobility

This workout should be done at a pace you can keep a conversation at. SLOW AND STEADY

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