WOD | May 9, 2016

WOD:

  AMRAP 14

    15 x Thrusters (135/95)

    9 x Muscle Up

    12 x Thruster

    6 x Muscle Up

    9 x Thruster

    3 x Muscle Up

 

EXTRA WORK:

  Weightlifting:

    1. Hang Snatch + Snatch

      5 x 1+1 @ 70%

    2. Clean Pull

      1 x 3 @ 85%

      1 x 3 @ 90%

      1 x 3 @ 95%

  Plyometrics:

    10 x 3 Tall Box Jump (40/34)

  Conditioning:

    3 Rounds

      400m Run

      10 x TGU (53/35)

 

BOX INFO: 

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