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

WOD

Monday, June 05 2016


WOD

Strength/Skill
4 min. Every 30 sec:
0:00- 6 hollow/arch swings
0:30- 2 strict Pullups+2 stict chin ups
then…
6 min. EMOM:
8 CTB Pullups
(4 kipping CTB + 4 butterfly CTB)

Conditioning
20 min. EMOM
Min. 1- 15/12 cal row
Min. 2- 20 wallballs (20/14)
Min. 3- 14 S/A Bent Over KB Row (7e/s 70/53)
Min. 4- 10 Hang Power Clean (135/95)
If you can’t complete the prescribed reps complete AMRAP. Scale appropriately to at least get close to finishing every rep.

Extra

Sotts Press: EMOM in 10 min. 2 reps - start at 40% and build

Power Snatch: 50/3, 55/3, 60/3, 65/2, 70/2, 75/1, 60/max reps

Snatch Pull, pause at knee: 90/3, 94/3, 98/2, 100/2, 103/1

Front Squat: Every 90 Sec.: 70/3*8

After cond. – 100 GHD situps AFAP