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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Tuesday April 19 2016


WOD

Strength
Clean: 60/3, 70/3, 75/3, 80-85/3×2-4 sets

Conditioning
6 Rounds (16 min cap):
8 KB Hang Snatch (4 e/s 53/35)
10 Toes-to-Bar
7 C2B Pullups | R+ 3 Muscle Ups
60 second rest

Extra

Before

Tall Clean: 30-40/4×3 sets

-Then Clean-

Banded Deadlift: 4×6 @ 40% + light bands

4 sets: start light and increase weight each set w/o movement degradation
-10 Z Press

2 sets of 5 kipping HSPU w/ 5 sec. decent (stay connected)

4 sets of 2 strict + 6-10 kipping HSPU – increase height each set

After
30 tripod leg lifts
any break or fall = 10 abmat situps