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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Monday January 2 2017


WOD

Strength
Pause FS + Front Squat: 6 sets to find 2 rep max FS w/ 3 sec. pause in first rep

Conditioning
20 min. AMRAP, in teams of two:
40 TTB
60 Wallballs (20/14)
40 Kettlebell Swings (53/35)
*Evey 5 minutes, starting at zero, both partners run 200M

Extra

10 min. EMOM - 1 Hang Snatch + OHS
-start around 50-60% and build... if no misses in EMOM you may have 2 more attempts at hang snatch only

6 sets - 20ft. HS walk to wall, pirouette on wall and walk out 20 ft.
*Scale with 3 Wall walk + 5 lateral steps e/direction

After conditioning
4 min. EMOM - 20 Hollow rocks