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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Wednesday, July 20 2016


Strength
Find 1RM Split Jerk in 12 min

Conditioning
3 Rounds for time (20 min cap):
600m run
12 Shoulder to Overhead (115/75)
21 KB Swings (53/35)

Extra

Pause Front Squat: Find max with 5 sec pause

4 sets as able w/ towel between your feet, Rest as needed:
3 Chest to Ring pullups on Rings
6 Hollow/ Arch swings on Rings
1-3 UB MU (as able)
Hold L-sit at top of MU as long as possible