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488 Regal Row Suite 118
Brownsville, TX, 78521
United States

WOD

Saturday, Oct 24 2015


WOD

Strength
Front Squat: 60/2, 70/2, 75/2, 80/2, 85/2, 90/1, 95/1

Conditioning
In Teams of two, alternate complete rounds, completing 5 Rounds each, for time:
15 Deadlifts (Rx & R+ weights below)
10 Pullups | R+ C2B

Male Rx: 135, 155, 185, 205, 225 | R+ 135, 185, 225, 265, 295
Female Rx: 85, 105, 125, 145, 155 | R+ 95, 135, 155, 175, 185

Extra

Snatch: 60/3, 70/3, 80/3, 85/3, 90/2, 95/1, EMOM x 5 min: 1 rep @ 85%

Clean & Jerk: 60/3, 70/3, 80/3, 85/3, 90/2, 95/1, EMOM x 3 min: 1 rep @ 85%

4 Sets:
Work up to 3RM Strict Deficit HSPU
10 Glute Ham Raises

3 attempts Max freestanding HS hold in 6x4' box