1-21

Bench press
5 @ 65%
5 @ 75%
5+ @ 85%

Use 90% of 1rm plus 10lbs for the above percentages

WOD

”19.3”
Competitor/ Fitness
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
50/35 dumbbell, 24/20 box step ups
Time cap 10 minutes

Lifestyle
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 pike HSPUs
200-ft. bear crawl
50/35 dumbbell, 24/20
Time cap: 10 minutes

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