700 E Elm Ave, Suite A
La Grange, IL 60525
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WOD 9/16/15

September 16, 2015

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Warm Up:

Pick One: Run 2 Laps, Bike 1 Mile, Row 750

Then:

10 Shoulder circles (10 forward and back)

10 Supermans

10 Hip circles

 

Strength: Cleans

Focus on 3 positions: From pocket, from hang, from floor.

Work on faster speed under the bar

 

WOD: Building Aerobic Capacity:

Working at 85% of your aerobic capacity (learning what that feels like)

Run 3 laps

* Rest 3 minutes

Row 1000 meters

*Rest 3 minutes

50 Burpees

 

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