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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Friday April 22 2016


WOD

Strength
Alternating:
DB Bench Press: 3x10
Bent Over DB Row: 3x10
Floor Skullcrushers: 3x10

Conditioning
EMOM x 20 min
3 Hang Power Clean (155/105 | R+ 205/145)
10 Toes to Bar
6 Front Squats (155/105 | R+ 205/145)
4 Wall Walks

Extra

Before
Bench Press 3 Position: (3 reps @ each of close grip, regular, wide):
4x9 (3 reps each) between 70% and 75%

Then this-
Alternating:
DB Bench Press: 3x10
Bent Over DB Row: 3x10
Floor Skullcrushers: 3x10

3 sets of following
- 4 feet together squats (frog squats)
- 4 alt. candlestick roll to pistol
- 30 sec. plate pinch hold (pick hard but doable weight)

Climb ladder in 6 min.
-6 alt. pistols
-4 CTB pullups
-1 HSPU (+1 each round)

After Metcon
50 GHD situps - Go for max UB set to start