9-21

WOD
Competitor and fitness
Row 1000m or run 800
10 single leg step ups (ea. Side)
8 strict pullups
6 windmill (ea arm)
4 single leg deadlift (ea side)
2 wall walks
Row 750m or run 600
10 single leg step ups (ea. Side)
8 strict pullups
6 windmill (ea arm)
4 single leg deadlift (ea side)
2 wall walks
Row 500m or run 400
10 single leg step ups (ea. Side)
8 strict pullups
6 windmill (ea arm)
4 single leg deadlift (ea side)
2 wall walks
Row 250m or run 200

Athlete chooses the weight, it should be light with a focus on position and recovery.

Lifestyle
Row 1000m or run 800
10 single leg step ups (ea. Side)
8 ring rows
6 windmill with no weight (ea arm)
4 single leg balance with t-hold (ea side)
2 walk outs
Row 750m or run 600
10 single leg step ups (ea. Side)
8 ring rows
6 windmill with no weight (ea arm)
4 single leg balance with t-hold (ea side)
2 walk outs
Row 500m or run 400
10 single leg step ups (ea. Side)
8 ring rows
6 windmill with no weight (ea arm)
4 single leg balance with t-hold (ea side)
2 walk outs
Row 250m or run 200

Athlete chooses the weight, it should be light with a focus on position and recovery.

Address
64 N Central Dr, O'Fallon, MO 63366
Phone
(636) 544-1542
Open hours
Mon - Sat