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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Friday February 12 2016


WOD

Strength
Front Squat: Find 3RM starting from the ground (a full clean would count as first rep)

Conditioning
"CrossFit Open 14.3"
Complete as many reps as possible in 8 minutes of:
10 Deadlifts (135/95)
15 Box Jumps (24/20)
15 Deadlifts (185/135)
15 Box Jumps
20 Deadlifts (225/155)
15 Box Jumps
25 Deadlifts (275/185)
15 Box Jumps
30 Deadlifts (315/205)
15 Box Jumps
35 Deadlifts (365/225)
15 Box Jumps

12 person heat max. Do your best to complete this as Rx but with perfect technique. Zero tolerance for form breakdown on this one... 65 perfect reps beats the hell out of 100 sloppy reps. 

Cool Down
Immediately upon finishing complete a 10 min light row or run

Extra - Before Class

3 min. Box shoulder stretch

6 sets
- 3 Scap Pullups
- 3 strict Pullups
- 3 Hollow/arch kips
- 3 perfect kipping PU
- 3-6 Butterfuly PU

Drop Snatch: EMOM x 5 min: 3 reps @ 50%
In 8 min find max 3 rep OHS starting from the ground