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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Monday, May 23 2016


WOD

Strength
Front Squat: Every 2 minutes: 50/10, 60/8, 70/6, 50/10, 60/8, 70/6

Conditioning
3 Rounds For Time (18 min cap):
30 Wallballs (20/14)
30 Burpees

Extra

Snatch Push Press: 5 sets of 3 up to challenging triple in 12 minutes

Blocks above Knee: Snatch + OHS: 60/3+1, 65/3+1, 70/3+1, 75-80/3+1*4 sets, every 2 minutes

5 min. EMOM
-30 sec. of perfect, tight, hollow/arch swings

12 min. EMOM
1- 30 sec. of Kipping pullups
2- 30 sec. of TTB
3- 30 sec. of CTB pullups
*only butterfly CTB if kip stays tight and consistent

8 min. alt tabata w/ vest on
0- 20 sec. plank hold
:30- 8 strict TTB