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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Friday, Oct 21 2016


WOD

Strength

5 Sets, Alternating:
5 Shoulder Press
8 Seated Box Jumps w/ step down

Conditioning

R+ For time:
5-4-3-2-1 of:
Rope Climbs
Squat Clean (225/155)

Rx For Time:
15-12-9-6-3 Pullups
5-4-3-2-1 Squat Clean (185/125)

Extra

Pause Front Squat: 10 min to find 1RM w/ 3 sec pause

5 sets at a steady pace
- 10 hollow candlestick roll to alt. pistol
- 3-5 bar mu
- rest 90 sec.

October 23
Mon, OCT 24 2016