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

WOD

Tues, Jan 10 2017


WOD

Strength
Deadlift: 6 sets of 4 with 3 sec pause at top, building

Conditioning
6 rounds - 1:00 min. on/2:00 min. off
10 OHS (115/75)
Max KB swings in remaining time (53/35)

R+ 8 rounds - 1:00 min. on/2:00 min. off
10 OHS (135/95)
Max KB swings in remaining time (70/53)
*Only do this if you can go unbroken on all rounds of OHS with Rx weight.

Extra

11 min. EMOM - Squat clean thruster
*start at 50% and build

4 min. tabata - Chin and toes to wall

2 min. Max HS walk
rest 2 min.
2 min. Max HS walk

January 8
Monday Jan 09 2017
January 10
Wwed Jan 11 2017