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

WOD 07/19/17

WARM-UP
15 minute warm-up

STRENGTH
A) Deadlift: 10 x 3 @ 65%, 70%, 75%, light will do 10-12 reps light, work on form

WOD
50 double under
10 C2B pull up, Adv. 5 bar Muscle ups
5 front rack lunge 115/88 (5 each leg)
40 double under
8 C2B pull up, ADV. 4 muscle ups
4 front rack lunge
30 double under
6 C2B pull up, ADV. 3 muscle ups
3 front rack lunge
20 double under
4 C2B pull up, 2 muscle ups
2 front rack lunge
10 double under
2 C2B pull up, ADV. 1 muscle up
1 front rack lunge

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