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La Grange, IL 60525
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WOD 12/02/16

12_02_16 WOD

WARM-UP
2 Rounds of:
•  Run 10 Lengths ↔
•  High Knees ↔
•  Inchworm ↔

1 Round of:
•  10 PVC Pass Throughs
•  10 Around the Worlds (both directions)
•  10 Overhead Squat w/ PVC Pipe (hang out in your squat for at least 5 sec.)

STRENGTH
1) 12-15 min. to find front squat max (3-4 min. rest between sets)
2) 12-15 min. to find push press max (3-4 min. rest between sets)

WOD
Get a 1,000-meter row PRI

Finisher: Core
Workout of your choice. Mix it up! 10 rounds of 30 reps.
•  Planks
•  Russian Twists
•  AbMat Sit-Ups
•  Leg Raises
•  Bicycle
•  Scissors
•  Flutter Kicks

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