WOD | NOVEMBER 6, 2015

WOD:

MetCon: 

     15min AMRAP: 

     10 x Hang Power Clean (115/75)

     20 x Wall-ball (20/14)

     30 x Box Jump (24/20)

COMPETITOR'S WORK:

Weightlifting:

     A. Push Jerk - 5 x 3 @ 70% 

     B. Back Squat - 5 x 3 @ 85%     

Gymnastics: 

     3 x M.E. Straight Legged Toes to Bar 

     *Rest as needed 

Conditioning: 

     3 Rounds:

     5min Clock...

     400m Run

     AMRAP w/ Remaining Time...

     5 x Burpee

     20 x Double Under

     90second Rest   

BOX INFO: 

Verge Nutrition Challenge 

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