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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

WOD

Clean & Jerk with pause below knee (60/3+1, 70/3+1, 75/3+1, 80/2+1, 85/2+1, 90/2+1*3)

Set every 90 seconds
Metcon (AMRAP—Rounds and Reps)
AMRAP in 9 minutes:
3 Thrusters (95/65)
3 Burpee Box Jump Overs (24/20)
6,6
9,9
etc. until time cap

Extra
Do Cleans first. From blocks below knee.

EMOM x 12 minutes:
Odd minute: 5 TNG Deadlift, increase load each set to heavy 5 rep.
Even minute: 10 Barbell Floor Wipers

Superset—5 rounds (stay hollow in each)
8 strict pullups + 10 second hold with chin over the bar
6 Russian dips

5-7 rounds as able (focus on consistency of the kip)
3 Kipping PU
5 Butterfly PU
15 second L-sit hold

Conditioning last or in separate session...

September 3
WOD
September 9
WOD