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

Monday Nov 23 2015

WOD

Monday Nov 23 2015


WOD

Strength
5-6 Sets:
Front Squat: 60/3, 70/3, 75/3x2-3 sets
10 Hollow Rocks
Rest as Needed

Conditioning
AMRAP in 20 minutes:
20 Kettlebell Swings (53/35)
20 Wall Ball (20/14)
rest 2 minutes

Extra

Before the Class!
Low Hang Snatch: below knee x 3 reps
bar never touches the ground through all 3 reps, find max for complex
then 2 sets @ 85% of max for the complex

Snatch Pull: 100/3*3 sets

After Conditioning
4 steady sets of...
20 Cal Row
4-7 Muscle Ups
15 weighted GHD back extensions
15 weighted GHD situps

Mobility

- 3 min. e/ Leg pigeon pose
- 90 sec. Frog Squat Hold
- 90 sec. Overhead Squat Hold with light plate
- 2 min. each arm - Banded Front Rack Stretch

November 20
Sat, Nov 21 2015
November 23
Tue, Nov 24 2015