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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Tue, Dec 22 2015


WOD

Conditioning
5 Rounds for Time (22 min cap):
200M Run
10 TNG Power Cleans (135/95)
10 Box Over Jumps (24/20)
Rest 1 minute between rounds

Strength – After Conditioning
Back Squats: Work up to 85% then complete 2 reps @ 85% every 60 sec x 6 minutes

Extra

Towel b/n feet – 4 sets
– 3 Hollow/Arch Kips
– 3 Kip + Pullup
– 3 Ring L-sit pullups

Every 2 min for 12 min:
2-5 MU + 3-5 Dips (as able)

Push Press: Every 90 sec for 9 min: 5 Push Press @ medium weight + 5 Strict Pullups

After everything: 100 GHD situps just to Parallel – break up as desired

December 20
Mon, Dec 21 2015
December 22
Wed, Dec 23 2015