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488 Regal Row Suite 118
Brownsville, TX, 78521
United States


Wednesday, Oct 19 2016



Jerk: 10 min to work to 3RM


In teams of three, 3 rounds for time:
500M Row Relay

Take turns rowing 500M, 3 each. Reset the rower each time, as you will also record your fastest 500M. Jog 200M during rest.


Back Squat: 8 min. EMOM - 3 BS @75%

8 min. EMOM
2-4 MU + 10 sec. hanging hollow hold at bottom