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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Friday, May 20 2016


WOD

Strength
Alternating:
Ring Push-up, weighted as able: 3x10
Bent Over Row: 3x10
Banded Tricep Extension: 3x15

Conditioning
5 Rounds:
200M Run
15 Thrusters (75/45)
8 Burpee Box Jump Overs (20/12 don't touch the top of the box, adjust height as needed to ensure you clear the box)
30 sec rest walking

Extra

Bench Press: 10,8, 6*3 sets

2 min. Tabata
- chin and toes on wall HS hold

5 sets - 20 ft. HS walk to wall + 6 alt. shoulder taps

80 pushup position shoulder taps
*don't twist when instigating touch
*if easy, you may use a dip belt or weight on back