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

Friday, Dec 04 2015

WOD

Friday, Dec 04 2015


WOD

Conditioning:

RX
3 Rounds (40 min cap):
800m run
50 Wall Ball (20/14)
40 KB Swings (53/35)
30 Toes-to-Bar

SCALED
3 Rounds (30 min cap):
400m run
25 Wall Ball (20/14)
25 KB Swings (53/35)
15 Knees-to-Chest

 

Extra

A1) Bench Press: 6x6 up to 6RM
rest 30 sec
A2) Ring Row, feet on box above hips: 6 sets of 20 sec max reps
rest as needed

B) 5 Sets of
-5 strict Chinups
-5 wide grip pullups
-5 narrow grip pullups

C) 4 sets
- 1 min plank hold AHAP

December 6
Mon, Dec 07 2015