WOD | June 14, 2016

WOD:

  For Time:

    800m Run

    21 x Hang Squat Clean (135/95)

    400m Run

    15 x HSC (155/105)

    200m Run

    9 x HSC (185/135)  

 

EXTRA WORK:

  Weightlifting:

    1. Split Jerk

       7 x 3 @ 70-75%

    2. Deadlift

      4 x 3 @ 75% (20X1)

  Gymnastics:

    Pulling Strength

    5 rounds:

      6 x Ring Row

      4 x Kipping Pull up

      2 x Muscle Up

  Conditioning:

    5 rounds:

      7 x Burpee

      100 m Sprint

      *Rest 2:30 minutes

 

BOX INFO: 

  Beach WOD : Sea Isle. August 20th, 2016

 July 30th Verge Mini In House for Operation Smile