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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

January 2 2016


Strength
Snatch: Work up to heavy triple

Conditioning
Teams of two, alternating complete rounds for AMRAP in 14 min:
5 Power Snatch (75/55)
10 Wallballs (20/14
20 Double Unders

Extra - All before metcon...

Snatch First, then..

Clean and Jerk: In 12 min find max double

Back Squat: Work up to 90% and complete 4 doubles every 2 min

4 sets of 10 Hollow/arch swing on Rings
* focus on staying tight and connected in arch

Perform until MU breaks: 5 UB MU + 30 sec. rest

December 31
Friday Jan 1 2016