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

WOD

Tuesday Sept 22 2015


WOD

Strength
1 Clean + 1 Front Squat: Every 60 sec @85% x 8 sets

Conditioning
AMRAP in 9 minutes:
1 Toes to Bar
1 Burpee to 6in target
2 Toes to Bar
2 Burpee to 6in target
3 Toes to Bar
3 Burpee to 6in target
4 Toes to Bar
4 Burpee to 6in target
and so on until time runs out...

Rx: Must use same bar for both movements, the bar needs to be 6" above fingers at full extension. 

Extra

Cleans 1st, before DL

Banded DL: 7 sets of 3 @ 65% + band tension, use bands that still allow for speed

After Class:
25 Hollow rocks
25 Arch rocks

September 22
Wed, Sept 23 2015