WOD | AUGUST 18, 2015

WOD:

MetCon: 

     13min AMRAP: 

     4 x Burpee Box Jump (30/24)

     4 x KB Swing (70/53)

     6 x Burpee Box Jump

     6 x KB Swing 

     8 x Burpee Box Jump

     8 x KB Swing 

COMPETITOR'S WORK:

Weightlifting: 

     A. Build to Heavy High Hang Clean / Hang Clean / Clean

     B. Front Squat + Split Jerk - 5 x 1 + 1 @ 75% of 1RM C&J   

Gymnastics: 

     A. Accumulate 30 x Straight Leg Toes through Rings

     B. 3 x 10 Strict HSPU      

Conditioning: 

     2mile Run       

BOX INFO: 

Mobility and Performance Series 

         - Verge CFC: August 22nd at 8:15am 

         - Verge CFFW: August 23rd at 10am