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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Friday, April 01 2016


Strength
Back Squat: 3 sets of 6 @ 75%

Conditioning
AMRAP in 20 min:
12 Front Squats (165/110)
24 Mountain Climbers (12 e/s)
48 Double Unders
1 min rest

Extra – Before

Strict Press: 3 heavy sets of 7
no rest
Ring Rows: 20 sec max rep with feet elevated above hips
rest 60 sec

14 min. EMOM
E – 8 alt. pistols
O – 2 Strict + 5 kipping HSPU (pick challenging but doable height)

After conditioning: 6 min. Alt. tabata – Hollow rocks/Arch ups