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488 Regal Row Suite 118
Brownsville, TX, 78521
United States

WOD

Saturday April 30 2016


Strength

Front Squat: 6x1 with 3 sec pause in the bottom @ 85%

Conditioning

In Teams of Two, Alternating Movements

AMRAP in 20 min:
12 Hang Power Clean (135/95)
12 Bar-Facing Burpees
12 Front Rack Lunge (135/95)

Lunge in place, each leg = 1

Extra - Before Metcon

Jerk Balance: 50-60/3*4 sets

Clean + Jerk: 50/1+6, 60/1+5, 70/1+4, 75/1+3, 80/1+2, 85/1+1, 80/1+3, 85/1+2, 90/1+1

Front Squat Here

8 min. alt reverse tabata (10 on/20 off)
0:00- on bar, hollow false grip hold
:30- Dragon flag holds as low to ground/bench as possible

Every 20 sec. for as long as you can hold -
2 alt. pistols + 1 bar MU

6-8 sets - on ground/ seal roll to each position
-:10 sec. Hollow hold
-:10 sec. arch hold
-:10 sec. Hollow rocks
-:10 sec. arch rocks
-:20 sec. rest