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

WOD

Fri, Dec 11 2015


WOD

Warmup/Skill
3-4 sets of:
5 Scap pullups
5 hollow/arch kips
5 kipping PU
5 goblet squats
10 singles

Conditioning
For Time (25 min cap):
1k Row Buy-In,  then 3 Rounds of:
20 Overhead Squats (95/65 | R+ 115/75)
60 Double Unders
20 Pullups | R+ C2B

Extra

4 Sets:
10 alt pistols + 2 sec. pause at bottom (use medball/box if need be)
10 Candlestick rolls

Bench Press: 6x6 @ 85% of 6RM from last week
rest 60 sec
Alt KB Bent Over Row: 6x10 each arm
rest 60 sec

December 9
Thurs, Dec 09 2015
December 13
Mon, Dec 14 2015