WOD | November 3, 2016

WOD:

  5 Rounds

    5 x Single Arm KB Clean Right (53/44)

    10 x Single Arm KB OH Lunges (tot)

    25 x Double Under

    5 x Single Arm KB Clean (L)

    10 x KB OH Lunge (tot)

    25 x Double Under

     

EXTRA WORK:

  Weightlifting

    1. Snatch

      Heavy 3 TnG

    2. FSQ

      1 x 5 @ 75%

      1 x 4 @ 78%

      1 x 3 @ 82%

  Gymnastics:

    10 min Practice

    Freestanding HS Push up

  Conditioning:

    2 x 200m Run (1 min rest)

      *Rest 3 minutes

    2 x 400m Run (1 min rest)

      *Rest 3 minutes

    2 x 800m Run (1 min rest)

 

BOX INFO: 

  Verge for Vets: November 12th @ 9 am…(FW closed)