WOD | OCTOBER 19, 2015

WOD:

MetCon: 

     13min Clock...

     6 Rounds: 

     6 x Push Jerk (135/100)

     9 x Toes to Bar 

     With remaining time.....

     AMRAP Squat Clean

COMPETITOR'S WORK:

Weightlifting:

     Back Squat - Build to Heavy 3

     Drops: 2 x 3 @ -5%      

Gymnastics: 

     3 Rounds for Quality: 

     10 x Ring Row 

     12 x KB Strict Press 

     15 x V-up

Conditioning: 

     8 Rounds for Time: 

     12 x Calorie Row 

     8 x Burpee over Rower

BOX INFO: 

Mobility & Performance Series: 

         Verge CFC: October 22nd @ 8pm

         Verge CFFW: October 21st @ 7:30pm