WOD | June 9, 2016

WOD:

  0:00-7:00

    10 x Hang Power Clean @ 50%

    15 x Box Jump (24/20)

    200 m Sprint

    *Repeat @ 7,14,21,28  

 

EXTRA WORK:

  Weightlifting:

    1. Power Snatch + OHS

      5 x 1 @ 80%

  Gymnastics: See Conditioning

  Conditioning:

    With a running clock...

    0:00-2:00

      13 x Power Snatch TnG @ 40%

      AMRAP Burpee Bar Hop

    2:00-12:00 Rest/ Light HS Walk Practice

    12:00-14:00

      13 x Power Snatch TnG @ 40%

      AMRAP Burpee Bar Hop

    14:00-24:00 Rest/ Light HS Walk Practice

    24:00-26:00

      13 x Power Snatch TnG @ 40%

      AMRAP Burpee Bar Hop  

BOX INFO: 

  Beach WOD : Sea Isle. August 20th, 2016