WOD | OCTOBER 16, 2015

WOD:

MetCon: 

     For Time: 

     1000m Row 

     25 x Burpee 

     30 x Deadlift (155/110)

     25 x Burpee 

     30 x Front Squat (155/110)

COMPETITOR'S WORK:

Weightlifting:

     A. Snatch Grip Deadlift - 4 x 3 @ 100-110% of 1RM Snatch

     B. Bent Over Row - 5 x 5 Across

Gymnastics: 

     Accumulate 150' in Handstand Walk   

Conditioning: 

     8min AMRAP: 

     Walking Lunge 

BOX INFO: 

Mobility & Performance Series: 

         Verge CFC: October 21st @ 8pm

         Verge CFFW: October 21st @ 7:30pm