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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Tuesday, Oct 18 2016


WOD

Strength
Clean: 10 min to find 3RM touch'n'go
*focus on perfect position from the knee to the floor and back up. Hips down, chest up.

Conditioning
3 Rounds for Time:
20 Wallballs (20/14)
200M Run
15 Wallballs (20/14)
100M Run
Rest 90 seconds

EXTRA

Strength
After Cleans:
EMOM x 8 min: 2 clean pull to explode + 6 sec descent after each rep @75-90% of best clean

Skill
3 sets
-15 sec. arch hold (active from wrist to toe)

5 sets
- 5 sec Arch hold + 3 hollow/arch swings + 5 perfect kipping Pullups

4 sets
- 3 TTB + 3 Bar MU "