WOD | May 16, 2016

WOD:

For Time

   20-16-12-8-4

   KB Swings (70/53)

   5-4-3-2-1

   Front Squat (225/155)

*Bar must come from the floor

EXTRA WORK:

Weightlifting:

1.  Clean and Jerk

    EMOM 12

    1-4: 1 x CJ @ 70%

    5-8: 1 x CJ @ 75%

    9-12: 1 x CJ @ 80%

 

2.  Snatch Pull

     3 x 2 @ 105% of Sn 1RM

 

Gymnastics 

   For Quality

   30 x Muscle Up

   or 

   40 x C2B (Standard Kip) + 40 x Strict Ring Dip

   *Athlete may split reps however they like

 

Conditioning

3 Rounds

   1:00 Double Under

   1:00 OH Lunge (95/65)

   1:00 Cal Row

Rest 3 minutes 

BOX INFO: 

 Interested Ambassadors- Email Colette@vergeathletics.com by: Today!