WOD | June 7, 2016

WOD:

  For Time:

    400 m Run

    60 x Wall Ball (20/14)

    400 m Run

    45 x Wall Ball

    400 m Run

    30 x Wall Ball

    *200 meter penalty when athlete stops

 

EXTRA WORK:

  Weightlifting:

    1. Power Clean + Push Jerk

      5 x 1 @ 80%

    2. Back Squat (20X1)

      Build to 1rm

  Gymnastics: See Conditioning

  Conditioning:

    3 Rounds

    6 min clock

    As many QUALITY focused rounds as possible of...

      5 x Strict Pull Up

      7 x Med Ball Clean

      9 x Push Up

    *Rest 3 mins between rounds

 

BOX INFO: 

    Beach WOD : Sea Isle. August 20th, 2016