WOD | November 4, 2016

WOD:

  30-20-10

    Squat Snatch (75/55)

    Burpee

     

EXTRA WORK:

  Weightlifting

    Push Jerk + Split Jerk

      5 x 2 + 1 (Moderate)

  Skill Conditioning:

    EMOM 7:

      6-8 x CTB PU

  Conditioning:

    3 rounds:

      2:00 Clock

      250m Row

      AMRAP KBS (53/44)

      *Rest 2 minutes

 

BOX INFO: 

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