WOD | NOVEMBER 9, 2015

WOD:

21-15-9-6-3

  HSPU

  Front Squat (115/75)

 

EXTRA WORK:

Weightlifting

  1. Clean & Jerk: 5 x 1 @ 90%

  2. Clean Pulls 3 x 3 @ 100%

Gymnastics:

  1. Strict Pull ups Accumulate 35 reps @ Control

Conditioning:

  4 Rounds 250m Row @ 85%

     Complete Rest 1 minute

  250m Row @ 90%

     Rest 90 seconds

  250m Row @ 95%

     Rest 1 minute

  Final Row of final set = Best Effort

 

BOX INFO: 

Verge Nutrition Challenge 

         - Begins Today Monday, November 9th