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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Monday, Oct 17 2016


WOD

Strength
Front Squats: In 10 min. Work to 3 rm for the day

Conditioning

AMRAP in 12 Min:
6 Toes-to-Bar
8 HR Push-ups
10 Goblet Squats (70/55)

EXTRA

Snatch Pull + Low Hang Snatch: all sets 1+1
50/2, 60/2, 70/2, 75/1, 80/1, 83-90/1*4
*every 90 sec. "

5 sets
-4 Hollow pushups + 4 kipping HSPU + Max (-1) strict HSPU
*focus on staying connected from hip to shoulder in all motions

4 sets 15 of weighted situps (35/45 kb)
*kb touches floor behind head and then must be pressed OH at top of situp