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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Wed March 09 2016


WOD

Strength
EMOM x 10 min:
odd min- 15 sec max reps strict press @ 50%
even min- Deadlift Clusters: 2.2.2 @ 60%, doubles are TNG, rest 10 sec between doubles

Conditioning
In teams of three, alternate for 8 rounds:
30 sec Row for Calories
30 sec rest
30 sec Abmat Situps
30 sec rest
30 sec of Walking Lunges
30 sec rest

Rotate every station. Record total number of reps (keep track of your situps and lunges and add up everyone's reps at the end). 

Extra

6 min. EMOM (tight,aggressive kips)
- 2 MU + 6 dips

Pause Bench Press: 5 sets of 3 @ 70%-80%