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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Friday, May 13 2016


WOD
Strength
Alternate:
Bench Press: 5x8 @ one tough weight throughout
Pendlay Row: 3x12

 

Conditioning
5 Rounds for Time (18 min cap):
400M Run
8 Unbroken Deadlifts (255/165)
1 Minute Rest

Extra
Bench first.

Alternate:
Plyo Pushup: 3x10
Eccentric Ring Dip: 3x6 @ 71X1   Skill

2 min. e/ wrist - banded distractions

4 sets - 45 sec. Double KB OH carry (pick challenging but perfect weight, we are looking for a perfect straight body from wrist to ankle)

5 sets - 25 ft. HS hold + Max freestanding HS hold