WOD | June 16, 2016

 WOD:

  AMRAP 7

    3 x MU

    6 x Box Jump (30/24)

    9 x Air Squat

  *Rest 3 minutes

  AMRAP 7

    3 x MU

    6 x Box Jump (30/24)

    9 x Air Squat

  

EXTRA WORK:

  Weightlifting

    A1. Power Snatch + OHS (22X1)

      Heavy Single

      4 x 1 @ 85%

    B1. Front Squat

      3 x 6 @ 70% (20X1)

  Gymnastics

    EMOM 10:

      ODD: 6-8 x Back Extension

      EVEN: 3 x Strict HSPU + 3 x Kipping HSPU   

  Conditioning

    Agility: 3 cone drill

      3 x 50% effort

      2 x 75% effort

      1 x 90% effort

      5 x ME

    Rest 1 minute b/w ME attempts

  

BOX INFO: 

  Beach WOD : Sea Isle. August 20th, 2016

 Verge Mini In House for Operation Smile:  July 30th, 2016