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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Mon, Feb 13 2017


WOD

Strength
Front Squat: 6-8 sets of 2 @ 85-90% of 4RM from last week
*If you don't have last weeks # use 80-85% of 1RM

Conditioning
2 AMRAPs - 5 min on / 3 min off:
10 Thrusters (95/65)
6 Burpee over Box

R+: 2 AMRAPs in 5 min on / 3 min off:
10 DB Thrusters (35s/50s)
6 Burpee Box Step Overs w/ DBs in hands

Extra

14 min. every 2 min. - increasing weight as able - start 50-60%
Full snatch + Power snatch (not T'n'go)
10 UB wallballs after each set

6 sets:
-5 strict TTB + 4 kip TTB + 3 Bar MU

February 9
Fri, Feb 10 2017
February 13
Tue, Feb 14 2017