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488 Regal Row Suite 118
Brownsville, TX, 78521
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Wednesday, Oct 21 2015

WOD

Wednesday, Oct 21 2015


WOD

Strength
Back Squat: 60/2, 70/2, 80/2, 85/2, 88/2, 92/2*3 sets

Conditioning
AMRAP in 6 min:
7 Wall Ball (20/14)
8 Box Jump Over (24/20)

Rest 3 min, then

AMRAP in 6 min:
3 Push Press (95/65) | R+ HSPU
3 Hang Power Snatch (95/65)
6,6
9,9 etc

Extra

EMOM x 8 min:
Push Press x8 (build to 8RM) + 6 Ring Dips

10 min. EMOM – w/ glide kip
1 TTB + 1 PU + 1 C2B + 1 Bar MU

4 Sets – On rings… rest as needed
5 strict L-hang to Toes 2 rings (legs never go below L)
15 sec. hanging arch hold