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

WOD

Friday, Jul 08 2016


WOD

Strength

3 Sets:

12 Pendlay Rows

12 Ring Push-ups

12 KB/DB front Raises

Conditioning

In Teams of 4,

5 Rounds For Time of:

18/15 Cal Row

3 Wall Walks

9 burpee box overs

Rest

One athlete at each station.  Rotate only when everyone in the team has complete their reps. 

Extra

Before Class

Bench Press: Work up to an 8rm and complete 3 sets of 8 at 80% of 8rm in 9 total minutes

3 sets of: 10 Pendlay Rows AHAP and 10 alt. renegade row/pushups