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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Wednesday, Jan 06 2016


WOD

Strength
Hang Clean + Clean + Jerk: 1+1+1: 15 minutes to find heavy single

If time permits complete up to 3 drop sets at 85%

Conditioning
5 Rounds for Time (25 min cap):
15 Burpees
12 Front Squats (95/65 | R+ 135/95)
9 Shoulder to Overhead (95/65) | R+ HSPU-Open Standard
2 Minute rest

Extra

Do C&J first, then the following BEFORE METCON…

Deadlift: EMOM x 7 sets: 3 reps @ 80% + 6 Tall Box Jumps

3 Rounds on rings- 5 perfect kips + 2 skin the cats

6 Rounds: Every 2 min (stay hollow)
– 1 Strict MU + 3 MU + 4 dips

After Conditioning:
4 min. Tabata – Weighted Plank Hold