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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Tuesday, Nov 29 2016


WOD

Strength
Deadlifts - 10 min EMOM: 3 Touch n' go building from 50%
*4 burpee over bar after each set AFAP

Conditioning
AMRAP in 24 minutes:
1 Round of Cindy
15 UB OHS (75/45 | R+ 95/65)
30 DU | R+ 40 UB DU
1 Round of Cindy
Rest 2 Minutes between rounds

Extra

Strength
Every 90 sec. for 8 sets: Clean + FS from 2" blocks
-Start at 50% and build each set

Skill
5 sets: 25 ft.HS walk + max freestanding hold

After Conditioning
15 GHD situp
15 V-ups
15 GHD situp
15 Arch ups
15 GHD situp
30 hollow rocks
15 GHD situp