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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Sat Apr 23 2016


WOD

Strength
Snatch + OHS: 60/3+1, 70/3+1, 75/3+1, 80/2+1, 85-90/2+1x2-3 sets

Conditioning
In teams of two, one person working at a time, 4 Rounds for Time:
20 Deadlifts (275/200)
400M Run
60 Wall Ball (20/14)
Split reps as desired, run together. 

Extra

Before
Snatch First

Press in Split: 4x4 AHAP

CJ: 60/3, 70/3, 75/3, 80/2, 85-90/2*4 sets

FS: work up to heavy single for the day without failing then complete 3 sets of 5 every 90 sec at 80%

2 sets: 8 alt. HS shoulder taps

4 sets as able:
- 30 ft. HS walk w/ 2 sec. pause to freestanding HS hold at 15 ft.
*any fall = 10 hollow rocks

After
4 min. Tabata - L-sit on dip level rings