WOD | June 13, 2016

WOD:

  6 Rounds

    20 x Wall Ball

    10 x TTB

 

EXTRA WORK:

  Weightlifting

    A1. Power Clean

      Heavy Single

      4 x 1 @ 85%

    B1. Push Press

      5 x 3 @ 70% of CJ

      *1 sec hold at top

  Gymnastics

    1. 15 x Skin the Cat

       *Scale: 30 x Weighted Dislocate

    2. Core

    5 rounds:

      :15 sec Hollow Hold

      :30 sec rest

      :15 sec Superman Hold

      :30 sec rest

  Conditioning

    AMRAP 30:

      750 m row

      50 x Double Under

      100 ft. Farmer Carry (70/53)

  

BOX INFO: 

  Beach WOD : Sea Isle. August 20th, 2016

 July 30th Verge Mini In House for Operation Smile