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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Tuesday Jan 17 2017


WOD

Strength
5 sets – each set AFAP
3.3.3 DL @60% (10 sec. rest between each triple)
10 Lateral Jumps over the Bar
Rest 1 minute between sets

Conditioning
In teams of 3, one partner at each station, rotating for AMRAP,
3 min on / 3 min off for 4 cycles:
50 Double Unders | R+100
100m Medball Sprint
15 Thrusters (95/65 | R+115/85)

Pick up where you left off after rest. Scale DU rep # as needed, shouldn’t take more than 1 min. 

Extra

12 min. to find max Power clean + FS + full clean

6 min. Every 30 sec.
0:00- 15 sec. hollow hang on bar
0:30- 20 sec. plank hold on elbows

5 rounds for time
12 cal airbike sprint
12 UB CTB AFAP
Rest 1:1 walking

January 17
Wed Jan 18 2017