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

WOD 12/19/16

WARM-UP
15 minute warm-up

STRENGTH
1)  Weighted Body Weight Ring Row – 5-7 x 4 (60-90 sec rest)
2)  Back Squat – 80% x 3, couple reps shy of maximal effort (60-90 sec rest)

WOD
7 minute AMRAP of:
•  10 x Sumo Deadlift High Pull 115/83
•  10 x Push Press 115/83

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