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

Mon, Jan 30 2017

WOD

Mon, Jan 30 2017


 

Ascent Whey and Casein go on sale Monday! We will have samples of both while supplies last! For more information check out their website below.

 

https://www.ascentprotein.com/

 

WOD

Strength
Power Snatch + Full Snatch: 6-8 sets, start at 50% and build

Conditioning
15 Rounds - AMRAP - 60 sec on/30 sec off:
Rd 1 - Thrusters (75/45)
Rd 2 - 25ft. Shuttle Run (each cone touch =1)
Rd 3 - Russian KB swings (53/35)

*R+: 21 Rds / 35/25DB thrusters / 70/53KBs

Extra

Pause Back Squat - Every 2 min for 12 min:
2 BS each w/3 sec pause in rock bottom
*build to max for the day

3 sets as warmup: 5 sec. arch hold + 5 sec. hollow hold + 5 H/A swings on rings
then
3 sets of 5-8 MU AFAP - rest as needed, focus on tight efficient movement

January 27
sat Jan 28 2017
January 30
Tue, Jan 31 2017