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

WOD 07/17/17

WARM-UP
15 minute warm-up

STRENGTH
A1) weighted pull up: 5-7 x 4 sets, always try to go heavier than last time or more reps.

A2) Back squat: 10 reps x 3 sets @ 65%, 70%, 75%, light will do 10-12 reps with lighter weight, work on form

WOD
12 minute AMRAP of
10 x HSPU, sub for this is a strict press
10 x SDLHP 95/65, light is KB sumo
10 x bar over burpee

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