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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Friday April 29 2016


WOD

Strength
Snatch: 60/3, 65/3, 70/3, 75/3, 80-85/2*3 sets
Not touch and go. 

Conditioning
EMOM x 30 min
0:00: 8 Thrusters (155/105)
1:00:  8 Strict Pull-Ups
2:00: 12 Weighted Sit-Ups w/ weight behind head (R+=GHD)

Extra

Bench Press: 4x4 @ at one challenging weight @ 31X1 tempo

3 Rounds:
DB Floor Bench: 3x8
Alternating DB Bent Row: 3x20 (10 each arm)
DB Overhead Tricep Extension: 3x15

6 sets: 2 wall walks + 5 lateral steps in each direction

4 sets: 30 sec. single arm farmers carry e/arm

6 sets: 20-40 ft. HS Walk + max freestanding HS hold