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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Tue, Mar 14 2017


WOD
Strength
Warmup to 50%, then...
Back Squat: EMOM x 8 min - 50/3, 60/3, 70/3, 80/3, 85/3x4sets

Conditioning
5 min. Ladder
2 Wallballs
2 Strict Pullups
4 Wallballs
4 Strict Pullups
6 Wallballs
6 Strict Pullups
...Continued up ladder

Rest 4 min, then start from highest number working down with kipping PU for 5 min.

Extra
3 sets: 2 Hollow pullups + 4 H/A swings + 10 sec. arch hold

6 min. every 30 sec. - 2 ring MU

EMOM x 8 min: BN Power Jerk + Power Jerk to heavy for the complex