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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Tuesday April 12 2016

WOD

Strength
Clean + FS: 60/3+1, 70/3+1, 75/3+1, 80/3+1*3 sets

Conditioning
In teams of three, Max Calories in 10 Rounds:
30 sec sprint row for calories
10 sec transition to next partner

NOTES: Take turns rowing with a 10 sec transition. Each person rows ten 30 second rounds. HOWEVER, during the rest you are not allowed to stop moving, and must continuously move at conversation pace, completing around 2 rounds of:
10 Walking Lunges
10 Medium Russian KB Swings
10 Abmat Situps

Extra

Before Class
Deadlift: No Bouncing: 4×4 at one challenging weight

6 sets as able – 2-4 skin the cats lowering to hollow position

6 sets of 2 complexes w/ towel b/n feet
– Kip only + Kip w/ pull to rings + MU + Ring dip

After Conditioning
4 min. tabata – Hollow hold