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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Wed, Nov 18 2015


WOD

Strength
Back Squat: Find 1RM
60/3, 70/3, 80/3, 85/2, 90/2, 94/1, 98/1, 101/1

Conditioning
EMOM x 21 min:
0:00: 15 UB Wall Ball (20/14)
1:00: 12/10 Cal Row
2:00: 15 Burpees
3:00: 6 HSPU (strict is preferable)

Scale HSPU with  Push Press

Extra

EMOM x 10 min:
Odd min: Alt Single Arm KB Push Press x 7 each arm AHAP
Even min: 10 Strict Chinups (supinated)

8 min. EMOM – on Rings:
– 2 Hollow/arch kips + 2 kip to ribcage pull + 2-4 muscleup as able

After Conditioning:
– 100 Hollow rocks for time