WOD | November 7, 2016

WOD:

  "Fight Gone Bad"

    3 rounds:

      Wall Ball

      SDLHP (75/55)

      Box Jump (20")

      Push Press

      Calorie Row

      *Rest 1 minute      

EXTRA WORK:

  Gymnastics:

    5 rounds:

      8 x Back Extension (25/10)

      10 x TTB ( 4 strict + 6 Kipping)     

  Conditioning:

    3 rounds:

      :20 Cal Bike

      :30 Burpees

      *Rest 4 minutes

 

BOX INFO: 

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