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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Fri, Dec 18 2015


WOD

Conditioning
5 Rounds for Time (20 min cap):
8 Shoulder to Overhead (115/95 | RX+ HSPU)
10 Alt KB Snatch (70/44)
12 Box Jump (24/20)
60 Seconds Rest between Rounds

Strength - After Metcon
Bench Press: 6x5 up to 5RM
rest 60 sec
Banded Tricep Pulldowns: 6x20
rest as needed

 

Extra

4 easy sets:
4 kips + 2 MU + Max L-sit hold @ top
w/ towel bn feet on rings

For Time:
1,2,3,4,5,6,4,3,2,1 Ring Muscle ups
Between each set = 10/8 Cal row

December 16
Thu, Dec 17 2015
December 20
Mon, Dec 21 2015