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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Saturday, Oct 15 2016


WOD

In teams of two, for time:

Buy-in: 400M Run
then...
8 Rounds of:
24 Wallballs
12 C2B Pullups | R+ 6 MU
then...
Buy-out: 400M Run

Run together, break reps as desired.

EXTRA

Strength
In 12 min. Work to max hang snatch + full snatch
Rest 2 min. THEN at 14min. - 60 sec. max reps OHS @ 80% of today's max from the ground

Take 4-5 sets to work to 80% of max C&J THEN...
every 45 sec for 8 sets - 1 C&J at 80%
*you must jerk

Skill
4 sets of 3 each leg - Pistol w/2 sec. pause at bottom