WOD | OCTOBER 22, 2015

WOD:

Partner MetCon: 

     For Time: 

     300 x KB Swing (53/44)

     100 x Thruster (115/80)

     220 x Box Jump (24/20)

     *All 3 working on different movements at once

     *A completed movement turns into a rest station

     *7 x Burpee every 3mins for whole team

COMPETITOR'S WORK:

Weightlifting:

     Front Squat - Build to Heavy 2

     Drops: 4 x 2 @ -5%     

Gymnastics: 

     Establish 3RM Weighted Pull-up   

Conditioning: 

     9 x 300m Row

     1min Rest b/w rounds

BOX INFO: 

Mobility & Performance Series: 

         Verge CFC: TONIGHT @ 8pm