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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Sat, Sept 20 2015

WOD

Conditioning
In teams of 2, one person working at a time, 4 rounds each for time:
20 Deadlift (185/135)
100 Double Unders
100 Abmat Situps
200M Farmers Carry (53/35 KB)

Extra

Before Class
Snatch: Every 60 sec x 2 sets: complete 1 rep @ 86%,
rest 2 min,
Every 60 sec x 2 sets: complete 1 rep @ 90%,
rest 2 min,
every 60 sec x 2 sets: complete 1 rep @ 94%

CJ: Every 90 sec x 2 sets: at 87% complete 1 rep,
rest 2 min,
Every 90 sec x 2 sets at 90% complete 1 rep,
rest 2 min,
every 90 sec at 93% x 2 sets complete 1 rep

BS: 60/6, 70/5, 80/4, 85/4, 88/3*3 sets

4 sets - drop between each move but stay consistent with each kip
- 5 TTB + 1 negative slow leg drop to hollow
- 5 C2B PU + 10 sec. Hold w/ bar touching chest
-10 Alt Pistols

After Class
4x20 heavy Russian twists