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

WOD

Monday May 9 2016


WOD

Strength:

Snatch: 60/3, 70/3, 75/3, 80/3*4-6 sets as time allows

Conditioning:

EMOM x 30 min:
0:00- 15 Wall Balls (20/14)
1:00- 12 TTB
2:00- 8 Alt KB Snatch (53/35)

 

Extra:

A) Snatch Grip Push Press: 4x3 @ 80%-90%


B) Blocks Above Knee: Snatch: 60/3, 70/3, 75/3, 80/3*4-6 sets as time allows

C) Snatch Pull from 3in deficit: 100/2*4 sets

D) FS: E2MOM: 50/10, 60/8*4 sets

Skill

A) 10 min.- 1 min. on/off
-10 sec. arch hold +10 sec. hollow hold +10 sec. arch hold etc.

B) Death by Kipping CTB + Butterfly CTB
1+1, 2+2 etc.... stop at 8 min if you get there
(scale w/ kipping PU/CTB 2,4,6, etc)