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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Wednesday April 20 2016


WOD

Strength
Strict Press: 6x4 @ 90% of 4rep from last week

Conditioning
For 20 minutes, at a smooth continuous pace:
250 Meter Row
10 Abmat Situps + 10 Russian Twists
30 Unbroken Double Unders

Not recording anything, just stay moving and do your best on the Double Unders. 

Extra

Before
Press First, then...

BN Jerk: 50/6, 60/5, 70/4, 80/3*5 sets

Jerk Dips, pause in Dip: 100/2*4 sets

BS: EMOM: 50/5, 60/5, 70/5, 75/5, 80/5*3 sets

2 sets: 4-8 Russian dips as able (stay hollow)

UB Muscle Ups: 1-2-3-4-5-6-7-6-5-4-3-2-1; scale w/banded saddle MU