WOD | June 17, 2016

WOD:

  Partner WOD

  AMRAP 20...

  "Policastro"

    5 x Thruster (135/95)

    10 x Cal Row

    30 x Double Under

    *Teammates alternate each round.

  

EXTRA WORK:

  Weightlifting

    1. 3 pos. Clean

      1 x 1 @ 60%

      1 x 1 @ 65%

      4 x 1 @ 70%

    2. BTN Push Jerk (Behind the neck)

      5 x 3 Across (Moderate)

    *Athlete should build to a manageable weight. Their choice

  Gymnastics

    4 rounds for Quality:

      8 x GHD Sit up

      10 x Strict C2B PU

      12 x Burpee Box Jump (30/24)

    *Focus on precision, accuracy, efficiency

  Conditioning

    6 rounds:

      :45 Cal Row/Bike

      :45 Russian Swing (70/53)

      *Rest 1:30

  

BOX INFO: 

  Beach WOD : Sea Isle. August 20th, 2016

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