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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Wednesday, March 30 2016


Strength
Clean and Jerk: 4 sets of 2 @ 75%
then
Clean Pull:4 sets of 2 @ 100%

Conditioning
In teams for 3, complete three 1000M rows each, as fast as possible.

Extra

C&J, then:
Clean Pull: 100/2*4 sets, rest 60 sec

Bench Press: 70/6*4 sets
no rest
Strict Pullup: max reps in 20 sec
rest 60 sec

3 min. Freestanding HS Hold practice

5 sets: 30ft. HS walk, every 10 ft stop and hold 2 sec.

5 sets: 20 (10 e/side) - DB rows in GHD hip ext hold at parellel