WOD | June 20, 2016

WOD:

  AMRAP 9

    12 x OH Lunge (95/65)

    10 x Russian Swing (70/53)

    8 x Burpee

    *Rest 4 minutes Repeat**

 

EXTRA WORK:

  Weightlifting:

    1. 2 pos. Snatch (Lo Hang/ Floor)

      1 x 1 @ 65%

      1 x 1 @ 70%

      4 x 1 @ 75%

    2. Back Squat 1 x 10 @ 60% 1 x 8 @ 65% 1 x 6 @ 70% 1 x 6 @ 75% (20X1)

  Gymnastics:

    For Quality:

    3 rounds:

      1:00 AMRAP Strict Pull ups

      1:00 AMRAP Strict Dips

      *Rest 3 minutes

  Conditioning:

    Death by 10m Sprint  

BOX INFO: 

  Beach WOD : Sea Isle. August 20th, 2016

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