WOD | June 28, 2016

WOD:

  AMRAP 10

    200m Run

    20 x Burpee

    *Rest 4 minutes

  AMRAP 10

    200m Row

    20 x KB Swing (53/44)

 

EXTRA WORK:

  Weightlifting

    1. Snatch

      Heavy Triple

    2. Back Squat

      3 x 6 @ 78% (20X1)

  Gymnastics

    EMOM 10:

      ODD: 4-6 Glute Ham Raise

      EVEN: 8-10 TTB (*Ask coach for assistance on GHR) 

  Conditioning

    Build to Heavy Sled Push

    *Must be completed in 20 seconds or less

    **Rest as needed

  

BOX INFO: 

  Beach WOD : Sea Isle. August 20th, 2016

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