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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Tuesday, NOV 22 2016

WOD

Strength
Squat Clean Thruster: 12 minutes to build to heavy but perfect single

Conditioning
Every 5 minutes for 4 rounds (20 min. clock):

R+
25 Wallballs (20/14)
25 Toes-to-Bar
75 Double Unders

Rx
20 Wallballs (20/14)
20 Toes to Bar
40 Double Unders

Scaled
20 Wallballs (14-12/10-4)
20 Abmat Situps
50 Single Unders

*Record slowest round, Scale more as needed.

Extra

Strength
Clean from blocks from above knee: 60/2, 70/2, 75/2, 80/2, 85/1, 80/2, 90/1, 80/2
-Every 2 min.

Skill
A) 5 sets of 5
- 3 sec. tempo descent kipping HSPU

B) Accumulate 75 KB situps (touch KB behind head at bottom of SU and press above head at top

November 20
Monday, Nov 21 2016
November 23
Wed, Nov 23 2016