WOD | May 13, 2016

WOD:

  Strength:  

      2 x Push Jerk + 1 x Split Jerk

       4 sets Across (Heavy)

  MetCon:

    4 Rounds

      :30 C2B Pull Up

      :30 Box Jump (24/20)

      :30 Burpee

      *90 sec Rest between rounds

EXTRA WORK:

  Weightlifting

    1. Halting Power Snatch + OHS (23X1)

      5 x 1 + 1 @ 70%

    2. Back Squat (20X1)

      3 x 4 @ 75%

  Gymnastics

    10 min Handstand Walk Practice

  Conditioning:

    4 Rounds

      50m BW Sled Push

      40 x Double Under

      20 x KBS (53/44) 50m BW Sled Push

      *Rest 3:1

 

BOX INFO: 

 Interested Ambassadors- Email Colette@vergeathletics.com by: 5.16.16