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

WOD

Friday Jan 22 2016


WOD
Conditioning
In teams of 3, complete a 18x500M relay row.
Each partner will row six 500's as fast as possible. If you aren't falling out of the rower at the end of each round, go faster.

Strength
Bench Press: 10 sets of 3 reps @ 85% of 3RM from last week
Rest 60 sec between sets

Extra
3 sets at an easy pace
- 5 Reps of following complex
- 5 Hollow Rocks (stay tight and snappy)
- 3 Hollow Candlestick rolls

Muscle Ups - for time
1.2.3.4.5.4.3.2.1 all w/ towel b/n feet

4 min. Tabata - Hollow hold (do reverse tabata :10/:20 off if need be)

Max Rep Ring Row with feet on box in 4 min