WOD | NOVEMBER 3, 2015

WOD:

Strength: 

     Front Squat - 5 x 3 @ 80%

MetCon: 

     27-21-15-9

     Thruster (105/70)

     Burpee 

COMPETITOR'S WORK:

Weightlifting:

     Power Clean + Low Hang Clean - 5 x 1 @ 85% of week 1 max

Gymnastics: 

     Muscle Up - 1 x M.E. then... 3 x 50% of M.E....rest as needed      

Conditioning: 

     Run 1 Mile   

BOX INFO: 

Verge Nutrition Challenge 

         - Sign up by November 6th / Beginning on November 8th