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

WOD

Wednesday, Feb 03 2016


WOD

Conditioning
In teams of 3, each starts at different station and rotate through,
Complete 20 AMRAP, resting 1 minute after every 2 rounds:
15 Cal Row
12 Pullups | R+ C2B
9 Hang Power Clean (135/85 | 155/105)

Strength
Push Jerk + Split Jerk: In 10 min find max

Extra – After Class

Skill
A) 4 sets – 6 russian dips (high enough to stay hollow!!)
B) 5 sets – 3-6 MU + 1 negative MU
– rest as needed, pick reps that are challenging but allow you to stay perfect
C) After Strength – 4 min tabata – hollow body banded psoas march

Strength
BS: EMOM follow reps and sets: 60/2, 70/2, 75/2, 80/2, 85/2*3 sets