10-24

Strength A) bench press / floor press 5×5 B) 5 sets max effort pushups 3 rds 30 cal row 20 push press 95/65 10 pullups Rest 3 min Try to stay within 5 seconds of previous rounds

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10-21

Strength: Power snatch + ohs + snatch (full squat) 7 sets work as heavy as great technique will allow WOD: 4-8-12-16-20-16-12-8-4 Kb swing 53/35 2-4-6-8-10-8-6-4-2 Pullup

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10-20

Strength: Back squat 1-20-1-10 WOD: 5 min AMRAP 10 lunges front rack 75/55 10 toes to bar 4 min AMRAP 10 shoulder to overhead 75/55 10 burpees 3 min AMRAP 10 situps 10 box jumps 24/20

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10-11

Strength: Turkish get up 12 ea arm Wod: 60 kb swing 53/35 30 hand release pushups 15 pullups 40 kb swings 20 hand release pushups 10 pullups 20 kb swings 10 hand release pushups 5 pullups

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