WOD | April 26, 2016

WOD:

  3 Rounds:

    :25 Thrusters (135/95)

    *1:00 Rest

    :25 Power Clean

    *1:00 Rest

 REST 7-10 min (Coach's discretion)

  3 Rounds:

    :25 Thrusters (135/95)

    *1:00 Rest

    :25 Power Clean

    *1:00 Rest  

  

EXTRA WORK:

  Weightlifting:

    1. Snatch High Pull + Hang Snatch + Snatch

      6 x 1 @ 75%

    2. Back Squat (20X1)

      3 x 6 @ 75%

  Gymnastics:

    3 Rounds for Quality

      10 x Hollow Rocks

      10 x Superman

      10 x Kip Swings

  Conditioning:

    4 Rounds

      500m Row

      400m Run

 

BOX INFO: 

   Spring Fever Comp @ CrossFit Apex: Saturday April 30th

  Masters of the Universe Comp @ CrossFit Generation: Saturday May 7th

  MU Series Installment 2.0

     Verge Conshy: Wednesday April 27 @ 8pm

     Verge FW: Saturday April 30 @ 10am