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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Tue, May 02 2017

WOD

Strength
Deadlift: 3 sets of 15 at 75% of 10+RM

Conditioning
5 Rounds for Time:
6 Power Cleans (155/105)
9 Pullups | R+ C2B
12 Weighted Stepups (35/20 to 20")
After 3rd round rest 3 minutes, then finish strong

Extra

Before
Clean From Blocks above knee, Every 90 sec:
50/3, 60/3, 70/2, 75/2, 80/2, 85/1, 88-92/1*4

6 min. alt. tabata - Arch and hollow holds on rings

8 min. EMOM - 2 Ring MU from static arch position

After
3 sets - 1 min. weighted plank, no sag!