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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Wed, Dec 09 2015


WOD

Strength
Clean + Hang Clean + Jerk: 5 x 1+1+1 to max for complex,
then 2 sets at 85% of max for complex

Conditioning
8 Rounds:
200M Run
7 Shoulder to Overhead (135/95)
7 V-Ups

Extra

Do Clean and Jerks First

Then the following work before metcon:
EMOM x 8 min:
5 TNG Deadlift @ 70% + 4 Alt Pistols
*if you don't have solid pistols, use band in rack

4 min. Tabata - HS hold w/ alternating gate leans

HS Walk: 5'x5' box with cones/plates etc.
- in a 3 min. window, accumulate as many laps around box (alternate direction each lap)
- Rest 5 min.
- Repeat

After Cond.
4 rounds
- 10 band pullaparts
- 10 evil wheels
- 10 barbell side bends

December 7
Tue, Dec 07 2015
December 9
Thurs, Dec 09 2015