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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Tue, April 26 2016


WOD

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

Conditioning
AMRAP in 12 minutes:
10 Deadlift (185/125 | R+ 225/165)
8 Box Jumps (24/20 | R+ 30/24)
16 HR Push-Ups | 6 R+ Strict HSPU
60 Second Rest

Extra

Before WOD
Accumulate 2 min. in box shoulder stretch

Accumulate 2 min. freestanding Tripod hold w/ legs in bottom of kip position

Clean From Power Position: 50-60/3*3 sets

Clean Work from WOD

Deadlift from 3in deficit: EMOM x 6 min: 2 reps @ 80%

2 min. every 30 sec:2-4 strict HSPU facing wall

6 min. Every 30 sec: 4-8 kipping HSPU
-pick a doable number and hold it for all 16 sets

After WOD
4 sets
– 10 weighted ghd situp
– 8 glute ham raise