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

WOD

Friday Dec 16 2016


WOD
Strength

5 supersets
-10 pendlay rows
-10 DB arnold presses

Conditioning 

Scaled: 10 min AMRAP
8 Pull-Ups
8 Burpees
8 Strict Press (AHAP)
8 Burpees

Rx: 10 min AMRAP:
8 C2B
8 Burpees
8 HSPU
8 Burpees

R+: 10 min AMRAP:
8 UB CTB Pullups
25' UB HS Walk
8 UB HSPU (open standard)
25' UB HS Walk

Extra

12 min. Every 2 min. - 3 Bench Press building to heavy set + 10 air squats AFAP

In 9 min. - Find 3rm weighted Chin-up

4 sets as able
-10 sec. false grip hollow hold + 2 strict MU + 2 strict dips
*scale strict MU w/ banded MU staying hollow

3 sets
-25 GHD situps
-3 inch worms + 3 tight pushups