WOD | June 27, 2016

WOD:

  For time...

    800m Run

    then...

    3 Rounds

      20 x C2B Pull Up

      20 x OHS (115/75)  

 

EXTRA WORK:

  Weightlifting

    1. Split Jerk

      7 x 1 Progressive

    2. Deadlift

      4 x 4 @ 75% (20X1)

  Gymnastics

    5 rounds:

      10 x Kipping HSPU

      :30 Forearm Plank

  Conditioning

    3 rounds:

      50 x Double Under

      500 m Row

      *Rest 2 minutes b/w

BOX INFO: 

  Beach WOD : Sea Isle. August 20th, 2016

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