WOD | OCTOBER 30, 2015

WOD:

MetCon: 

     "Nasty Girls" 

     3 Rounds: 

     50 x Air Squat 

     7 x Muscle Up 

     10 x Hang Power Clean (135/95)

COMPETITOR'S WORK:

Weightlifting:

     A. Push Jerk - 5 x 3 @ 65%

     B. Front Squat - 5 x 3 @ 75%    

Gymnastics: 

     A. Training - HSPU Test - 1 x M.E. w/ option that allows 5-7 reps

     B. Midline -

         3 Rounds: 

         1:00min Low Plank

         :20sec Hollow Hold

         15 x Superman                     

Conditioning: 

     6 x 500m Row (test)

     2min Recover Row b/w efforts

     *Record best 500m Row

BOX INFO: