WOD | June 23, 2016

WOD:

  For Time:

    100 x Double Under

    20 x Hang Squat Snatch (115/75)

    75 x Double Under

    15 x Hang Squat Snatch

    50 x Double Under

    10 x Hang Squat Snatch   

 

EXTRA WORK:

  Weightlifting:

    1. Split Jerk

      7 x 3 @ 70-75%

    2. Deadlift

      5 x 2 @ 80% (20X1)

  Gymnastics:

    For Quality:

      21-15-9

        Deficit Push Up (6"/4")

        Ring Row (Rx feet on box)

  Conditioning:

    5 rounds:

    Down & Back

      Farmer Carry - Left

      Waiter Walk - Left

      Farmer Carry - Right

      Waiter Walk - Right

 

BOX INFO:

  Beach WOD : Sea Isle. August 20th, 2016

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