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

WOD

Monday, 12 2016


WOD

Strength
Front Squat: 6 sets of 3 @ 75-85%

Conditioning
In teams of 3, rotating for AMRAP in 15 minutes:
5 Power Cleans (135/95)
10 Cal Row
15 Air Squats

Extra

Every 90 sec. for 9 sets – Full snatch + power snatch
…focus on consistent footwork in full and power
-start at ~50% and build

12 min. EMOM for technique
1- 20 sec. of Kipping pullups
2- 20 sec. of TTB
3- 20 sec. of CTB pullups
*only butterfly if kip stays tight and consistent

December 8
Friday, Dec 09 2016
December 13
Wednesday 12/14 2016