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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Tue, Oct 11 2016

WOD

Strength

Deadlift - Build to a Heavy but Perfect Single
then Complete 1 rep EMOM for 8min

No more that 80%

Conditioning

5 Rounds for time

-9 power cleans (135/95)
-100m Sprint
-14 Plate to OH(45/35)

 

3 Position Clean (above knee + below knee + 1" off ground): max for complex in 11 min.
*rest 2 min. THEN @70% of today's complex complete 15 full cleans AFAP

 

Every 30 sec for 3 min: 6 UB TTB
Rest 2 min.
Every 30 sec for 3 min: 5 kipping pullups
Rest 2 min.
Every 30 sec for 3 min: 4 CTB (Butterfly if able)