WOD | June 24, 2016

WOD:

  1. Strength:

    Front Squat

      3 x 8 @ 65% (20X1)

  2. Conditioning:

    21-15-9

      Power Clean (165/110)

      Burpee Bar Hop

 

EXTRA WORK:

  Weightlifting:

    1. Power Snatch + OHS

      7 x 2 + 1 @ 80% of PS (22X1)

  Gymnastics:

    EMOM 10:

      ODD: 6-8 GHD Sit up

      EVEN: 2-4 x Muscle Up

  Conditioning:

    For Time:

      12 -- 1

        Calorie Row/Bike

        Burpee

 

BOX INFO: 

  Beach WOD : Sea Isle. August 20th, 2016

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