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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Tuesday, March 22 2016


WOD

For Time (14 min cap):
21 Squat Cleans (115/75 | R+ 135/95)
21 Toes to Bar / R+ 10 MU
15 Squat Cleans (115/75 | R+ 135/95)
15 Toes to Bar / R+ 7 MU
9 Squat Cleans (115/75 | R+ 135/95)
9 Toes to Bar/ R+ 5 MU

At the 14 minute mark begin the following –
3 Rounds for Time (14 min cap):
14 Alternating KB Snatch (53/35)
50 Double Unders
R+ Only – 25′ Handstand Walk
(5 yard mark like lunges on 16.2)

Extra

E2MOM x 10 min:
– 5 Weighted Strict Chinups
– 5 Double KB Snatch from hang (use appropriate weight)
– 100ft Farmer Carry with same KB

Split Jerk up to 95% from the rack/blocks in 8 min starting with an empty bar

Work up to 90% of back squat max then complete 4 sets of 2 @ 90% every 2 minutes