Thank you so much for your patience as the bathrooms are being renovated. It shouldn’t be much longer!!! :30 side plank (right) :30 rest :30 side plank (left) :30 rest :30 plank :30 rest :45 side plank (right) :45 rest :45 side plank (left) :45...

WOD For time Run 800 30 ground to overhead 75/55 15 toes to bar Run 800 30 burpees 15 toes to bar Run 800 30 bent row 15 toes to bar Competitor/fitness 75/55 Lifestyle 45/35, knee raises

Partner WOD 18 min EMOM Min 1: max cal row, bike, or ski Min 2: max rep back squats Min 3: sit-ups One partner works at a time. Comp use 225/155, fitness 155/105, lifestyle choose a weight you can cycle.

Bench Press 8-8-8 WOD Complete 4 rounds of each super set, before going on to the next 2 exercise. For quality, not time. 4 rounds 3-way shoulder (7 each way) :30 plank 4 rounds 5 Z-presses 5 alt DB row 4 rounds 10 max pulls on the rower 10...

Classes  at the new location: 64 North Central O’Fallon, MO Snatch EMOM x 10 2 power snatches @ 60-65% WOD Competitor/Fitness 3 rounds for quality 10 single arm db snatch 50/35 right 10 suitcase lunge right 10 single arm db thruster right 20/17...

NO CLASSES TODAY! MOVING PARTY at 9am!! All are welcomed to help!!