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

WOD 12/12/16

WARM-UP
15 minute warm-up

STRENGTH
1)  Back Squat – 70% x 3, near maximal effort (90-120 sec rest)
2)  Weighted Pull-Up 5 x 3, if not efficient at pull up work on strict (90-120 sec rest)

WOD
•  Med ball tosses – 10 x 3, back to wall, twist to side and throw ball off of the wall as hard as you can, catch and twist to the other side throwing ball in opposite direction. (60 sec rest)
•  Pendlay Row- 7 x 3 (60 sec rest)
•  Finisher – 100 Hollow Rock

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