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

WOD

Mon, Feb 22 2016


WOD

4 Rounds For Time with 5 minute running clock:
20 Wall Ball (20/14)
15 Toes-to-Bar
7/5 Strict Pullups | R+ 5/3 Muscle Ups
Use remaining time each round to rest.

7/5 and 5/3 refers to 7 for Males and 5 for Females and so on respectively. Record time for each round.

Skill

4 min EMOM - focus on tight/snappy arch to hollow transition
- 3 kips on rings + 3 kips w/ pull to chestrest 2 min

4 min. EMOM
- 5 kipping HSPU + 10 sec. hold at top

After Strength: 6 sets - Hollow/arch/hollow seal rolls

Strength:

A) EMOM x 8 min: 2 Snatches + 1 OHS @ 80% of best snatch

B) EMOM x 6 min: 2 Cleans @ 80% of best clean

February 18
Friday, Feb 19 2016
February 22
Tuesday, Feb 23 2016