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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Thursday, Dec 01 2016


WOD

Mobility
Couch Stretch 2 min e/side
Calf Stretch 1 min e/side
Armbar Stretch: 2 min e/side (1min in Y + 1 min on T)

Strength
3 Supersets:
Seated DB Press: 10 reps
Banded Reverse Fly: 15 Reps
Banded Straight Arm Pulldown: 15 Reps
Banded Monster Walk: 10 Steps e/direction

Conditioning
AMRAP in 5 min:
8 Hang Power Snatch (75/45)
20 Lateral Jumps Over Barbell

Hang Power Snatches should be unbroken, cycling quickly. Lateral Jumps should be bounding side to side as much as possible. Scale by jumping over PVC or a pen, be creative and challenge yourself to stay bouncy!