WOD | OCTOBER 15, 2015

WOD:

Conditioning: 

     8 x 200m Run 

MetCon: 

     9min AMRAP: 

     11 x KB Swing (70/53)

     6 x Tall Box Jump (30/24)

COMPETITOR'S WORK:

Weightlifting:

     High Hang Clean + Front Squat - Build to Heavy 1 

     Drops: 3 x 1 @ -10%

Gymnastics: 

     5 x 10 Unbroken Straight Leg Toes to Bar

Conditioning: 

     Off.     

BOX INFO: 

Mobility & Performance Series: 

         Verge CFC: October 21st @ 8pm

         Verge CFFW: October 21st @ 7:30pm