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

WOD

Tuesday, Apr 11 2017


WOD

Strength
Deadlift: Double overhand/clean grip
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Max Reps based on *

*Weight Change Based on Reps in set 3
8 or less - Decrease 10#
9-11 - No Change
12 or more - Increase10#

Conditioning
4 rounds for time
400m Sprint
21 Goblet Squats (53/35)
9 Burpees Over KB Handle

Extra

Before Class
Snatch from blocks above the knee:
1 Snatch Pull to explode + 1 Snatch =1
EMOM: 40/2, 50/2, 60/2, 70/1, 75-80/1*4

3 sets - 10 slow Hollow/arch/hollow transitions

4 sets - 5 H/A kips + 5 kipping Pullups + 5 Small butterfly circles

After Conditioning
Midline/Core:
3 sets
-15 weighted situps
-15 hip extensions