WOD | OCTOBER 20, 2015

WOD:

Conditioning: 

     4 x 300m Row 

     Superset with...

     Tall Box Jump - 4 x 3 Progressive

MetCon: 

     3 Rounds: 

     6 x Muscle Up 

     35 x Wall-ball (20/14)

     *10 x Burpee for every break on Wall-ball

COMPETITOR'S WORK:

Weightlifting:

     Low Hang Clean Deadlift + Low Hang Clean - Build to Heavy 1   

Gymnastics: 

     3 Rounds for Quality: 

     10 x Strict HSPU 

     8 x Hollow to Superman 

     6 x YTW

Conditioning: 

     In Class.

BOX INFO: 

Mobility & Performance Series: 

         Verge CFC: October 22nd @ 8pm

         Verge CFFW: October 21st @ 7:30pm