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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Monday, Dec 05 2016


WOD

Strength
Front Squat: In 12 minutes, 40/3, 60/3, 70/3, 75/3, 80/3x2sets

Conditioning
"Fran"
21-15-9
Pullups
Thrusters (95/65)

Extra

3 min. box shoulder stretch

Snatch pull to explode + Hang snatch (above knee) + hang snatch (below the knee): 8 sets building, every 90 sec, no misses

4 rounds - at a steady pace, not for time
-8 strict Rope PU (use a single hanging rope, and pull to chest)
-10 alt. pistols
-20 ft. HS walk

4 min. tabata - Hollow hold on ground