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488 Regal Row Suite 118
Brownsville, TX, 78521
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Tuesday, Oct 14 2015

WOD

Tuesday, Oct 14 2015


WOD

Strength
Clean + Hang Clean + Jerk: Find Max for Complex in 15 minutes

Conditioning
4 Cycles for Time of (24 minute cap):
1 Cycle is 3 Rounds of;
5 Toes to Bar
6 Box Jump Overs (24/20)
5 Pullups | R+ C2B
Rest 90 seconds after every cycle (after every 3rd round).

Only choose R+ if you feel you can go unbroken on C2B for entire effort. This one is all about intensity. 

Extra

Deadlift from 3in riser w/ pause at riser height x 2 sec: 8x2 @ 85%

After Conditioning:
5 sets - 3 wall walks + 30 sec. chin and toes to wall hold

Accumulate 40 slow empty bar RDL - keep back and lats engaged

October 11
Monday, Oct 12 2015
October 13
Wed, Oct 14 2015