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

WOD 7/15

July 21, 2015

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Warm-up:

row 500 then…

10 Russian KB swings

10 American KB swings

10 SDLHP

5 push-ups

x 3 rounds

 

Strength:

press 80% 1 RM  5-7 reps

tempo: xplode up, 2 pause, 2 down, 2 pause

x 3 rounds (rest 2-3 min between rounds)

 

WOD:

“Angie” for time:

100 pull ups

100 push ups

100 sit ups

100 air squats

(Must complete all reps before moving to next movement)

30 min time cap

 

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