Contact Us

Use the form on the right to contact us.

You can text in this area to email us your questions or concerns.

488 Regal Row Suite 118
Brownsville, TX, 78521
United States

WOD

Wednesday April 12 2016


Strength
Strict Press: 4 sets of 4 up to heavy set of 4

Conditioning
9-6-3-6-9 for time (8 min cap):
Deadlift (Rx 225/145 | R+ 315/225)
Burpee Box Jump (Rx 24/20 | R+ 30/24)

Extra

Before Class

*Perform Strict Press First

Push Jerk: 50/3, 60/3, 65/2, 70/2, 75/1*3
% of best Jerk (most weight ever overhead)

5 sets on PU bar:
5 sec. hollow hold + 5 sec. arch hold + 5 sec. hollow hold + 5 sec. arch hold + 5 hollow/arch kips

5 sets for quality:
3 Bar MU + 4 CTB + 5 Pullups

After Conditioning
4 min. Tabata - L-sit Hangs