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

WOD

Wednesday, Dec 30 2015


WOD

Strength
6-8 rounds with minimal rest:
Deadlift: 5 TNG Reps @ 70%
Pistols: ME Alternating in 45 sec
Modify Pistol as needed. 

Conditioning
6 Rounds (15 min cap):
6 Unbroken Ground to Overhead (135/95)
4 Box Jump Overs (24/20)
4 Strict Pullups | R+ 2 Muscle Ups
60 seconds rest between rounds

Extra

Before Class:
Clean Pull + Clean + Jerk: 1+1+1: In 5 sets find max for complex then 3 singles from the floor @ 90% of complex max

4 sets of 10 - Candlestick rolls

5 sets of...
- 10 alt. shoulder taps
- kick down and go directly into 50 ft. HS walk

After Class:
5 sets
- 12 alt. barbell sidebends
- 12 good mornings
- 12 inch worms, walking hands as far out as possible

December 28
Tuesday, Dec 29 2015
December 31
Friday Jan 1 2016