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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Monday January 16 2016


WOD

Strength
Snatch with 2 sec pause just below knee: 15 min to build to heavy single

Conditioning
AMRAP in 14 minutes:
80 Wallballs (20/14)
50 Toes to Bar
30 Burpees

R+ 14 min. AMRAP
90 Wallballs (20/14)
50 Toes to Bar
200 ft. HS Walk

Extra

FS: 10 min. to work to 2 rep w/ 3 sec. pause in first rep
-rest 2 min. then 3×3 @ 85% of todays max, no pause

3 sets: 10 hollow/arch kips on rings w/ towel b/n feet
*focus on getting head through in arch and keeping tension through glutes/quads in kip

1-2-3-4-5-4-3-2-1 UB Ring MU for time
*any broken set = 6 burpees on the spot, rest 60 sec. and move no next set

January 13
Sat Jan 14 2017
January 16
Tuesday Jan 17 2017