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

WOD

Monday, Jun 20 2016


WOD

Strength

Back Squat - 5x5@75-80%

Conditioning

4 Rounds For Time (16 Min Time Cap):

15 Hang Power Cleans (115/75 | R+135/95)
30 Double Unders
15  Shoulder to Overhead (115/75) | R+ HSPU
30 Double Unders

Extra

Before Class

Blocks @ Above Knee: Snatch Pull + Snatch: 60/3, 70/3, 75/2, 80/2, 74/3, 78/2, 83/1, 78/3, 83/2, 88/1
-Every 90 sec.

FS: Work up to 75% and complete 5 sets of 3 every 90 sec no pause at the top
Do BS and FS back-to-back

9 min. EMOM
– Min 1. 5 Strict CTB pullups
– Min. 2 10 Hollow/Arch swings
– Min. 3 8 kipping/butterfly CTB pullups

After Conditioning
4 min. alt. tabata
0:00-high plank Alt. Shoulder taps
0:30- Hold top of V-up