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

Mon, Nov 30 2015

WOD

Mon, Nov 30 2015


WOD

Strength
Alternate for 6 sets:
2 Front Squat @75-80%
6 Strict PU + 10 Sec. hold chin over bar, STAY HOLLOW

Conditioning
5 Rounds of:
In 2 minutes, complete:
20 Burpees
then Max OHS in remaining time (115/75)
rest 1 min between Rounds

Scale as Needed

Extra

Before Class
Snatch Pull + Snatch + OHS (3 sec pause): 2+1+1: in 5 sets find max for the complex, then 2 sets of same complex @ 85% of max

Snatch RDL: 100/4*4 sets

After Class
4 steady rounds
– 12 evil wheels
– 12 good mornings

November 27
Fri, Nov 27 2015
November 30
Tue, Dec 01 2015