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

WOD

Friday Jan 13 2017


WOD

Strength
5 sets - building each
Bench Press: 2 Reps w/ 5 sec. hold at top b/n each rep
KB Bent Rows: 10 Reps alt arms (5/5)

Conditioning
16 min. AMRAP
80/60 cal Row buy-in
then...
30 Wallballs (20/14)
20 TTB
20 Deadlifts (185/125 | R+245/165)
20 TTB

Extra
6 sets:
-10 of complex on rings (1 strict pullup + 1 toes to ring)
-4 wall walks

4 rounds:
-20 GHD situps
-16 Alt. pistols

January 11
Thu, Jan 12 217
January 13
Sat Jan 14 2017