WOD | NOVEMBER 5, 2015

WOD:

Skill: 

     Turkish Get-up - Accumulate 20 Challenging reps

MetCon: 

     "Giant Helen" 

      1200m Run 

     63 x KB Swing (53/35)

     36 x Pull-up

COMPETITOR'S WORK:

Weightlifting:

     A. Power Snatch + Low Hang Snatch - 5 x 1 @ 85% of "Heavy" from Week 1

     B. Snatch Pull - 3 x 3 @ 100%      

Gymnastics: 

     A. HSPU - Accumulate 30 x HSPU from Week 1 Test

     B. Flexibility / Practice

         3 Rounds:

         10 x Weighted Dislocate (5/2.5)

         10 x YTW

         :30 Dead Hang     

Conditioning: 

     Off.     

BOX INFO: 

Verge Nutrition Challenge 

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