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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Tue, Nov 10 2015

WOD

Strength
Deadlift: 75/5 x5 sets
Rest 60 Seconds
4 slow + 4 fast perfect hollow/arch swings on bar
Rest 60 Seconds

Conditioning
AMRAP in 15 min:
9  Pullups (Rx+ = C2B)
12 Box Jump Overs (24/20)
15 Thrusters (95/65)
rest 20 sec

Extra

Before Class:
Clean Pull + Hang Clean + Clean + Jerk: 1+1+1+1: in 5 sets max the complex then complete 2 sets at 87% of best

After Conditioning:
80 abmat situps
*Every 20 reps perform max -1 reps strict dips
max -1 = 1 rep short of failure