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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Tuesday, Jan 05 2016


WOD

Conditioning
In teams of 2, alternating complete rounds, for 8 rounds each for time:
8 Deadlift (225/155 stay under 60% of 1RM)
20 Meter Run
8 Box Jump Overs (24/20 lateral if possible)
20 Meter Run

Strength
EMOM x 10 min:
Even min: 5 Strict Press from floor @ one heavy weight
Odd min: 6 Pullups @ 21X1 tempo

Extra – AFTER CLASS

12 Min. EMOM – feet on box
E- 8/10 Ring pushups
O- 8/10 Ring rows

Back Squat: Every 90 sec x 5 sets: 2 reps @ 90%