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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Wed, Jun 08 2016


WOD

Strength
Strict Press: 8X2 @ 85%
on 4th and 8th set perform max OH hold after last rep

Conditioning
AMRAP in 18 minutes:
400M Run
30 Abmat Situps
10 Front Rack Lunges (115/75)

Extra

BN Jerk + Jerk: 60/2+2, 70/2+1, 75/1+1, 80/1+1, 85/1+1*4 sets

Back Squat: E2MOM: 75/3*8

4 min. EMOM - use false grip throughout
0:00- 3 kipping ring pulls to bottom of ribcage
0:30- 10 sec. hollow+10sec. arch hold

4-6 sets:
2 MU + 2 dips + 1 negative MU
+ 1 set of Max MU at very end (stay tight)

After Conditioning

Tabata - Up and down x2
0:00-Hollow hold
0:30-Hollow flutter
1:00-Hollow rock
1:30-Hollow Crossover