WOD | June 30, 2016

WOD:

  5 Rounds

    10 x Thruster (135/95)

    20 x Sit Up

    30 x Double Under

    *1 min Rest

 

EXTRA WORK:

  Weightlifting

    1. Power Clean

      7 x 2 @ 83%

    2. Push Press

      5 x 2 @ 75% of Cj

      *1 sec Hold at top

  Gymnastics

    Combined with conditioning

  Conditioning

    4 rounds:

      400 m Run

      10 x Strict Pull up

      10 x GHDSU

  

BOX INFO: 

  Beach WOD : Sea Isle. August 20th, 2016

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