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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Monday, Nov 09 2015


WOD

Strength
Hang Snatch: Work to heavy set of 2, with 6 sec pause in the bottom 2nd lift

WOD

In teams of 2:

400m Run Together
100 See-saw Back Squats (135)(95)
75 See-saw Burpees
50 See-saw Pull-ups
25 In-unison Wallball
400m Run Together

Extra

Complete Snatches First

then…
Front Squat : 60/2, 70/2, 75/2, 80/2, 85/2*2 sets
We will max the squats next week

then…
3 attempts Max Freestadning HS hold in 4×6′ box

then Conditioning

After conditioning…
GHD Complex, rest as needed between sets:
16 GHD to parallel
-10 sec. hold at parallel
14 GHD to parallel
-10 sec. hold at parallel
12 GHD to parallel
-10 sec. hold at parallel
10 GHD to parallel

November 7
Sat, Nov 07 2015
November 10
Tue, Nov 10 2015