WOD | June 21, 2016

WOD:

  5 rounds:

    AMRAP 3:

      200m Run

      12 x Box Jump (24/20)

      AMRAP TTB

    *Rest 2 minutes  

 

EXTRA WORK:

  Weightlifting:

    1. Power Clean

      7 x 2 @ 80% of PC

    2. Push Press

      5 x 3 @ 70% of CJ

  Gymnastics:

    Core:

    3 rounds:

      :20 L-sit

      :40 HS Hold

      1:00 Forearm Plank

  Conditioning:

    4 x 800 m Run

    *Rest 1:1

 

  

BOX INFO:   

  Beach WOD : Sea Isle. August 20th, 2016

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