WOD | OCTOBER 13, 2015

WOD:

MetCon: 

     "Open 11.4"

     10min AMRAP: 

     60 x Bar Facing Burpees

     30 x OHS (120/90)

     10 x Muscle Up

COMPETITOR'S WORK:

Weightlifting:

     Back Squat - Build to Heavy 2

     Drops: 3 x 2 @ -10%     

Gymnastics: 

     For Quality: 

     2min L-Sit Hold 

     10 x Skin the Cat 

     2min Wall Facing Handstand Hold

Conditioning: 

     5 Rounds: 

     200m Run w/ Med-ball (20/14)

     Farmer's Carry Down and Back (70/53)

BOX INFO: 

Mobility & Performance Series: 

         Verge CFC: October 21st @ 8pm

         Verge CFFW: October 21st @ 7:30pm