WOD | July 1, 2016

WOD:

  3 Rounds

  AMRAP 6

    15 x Box Jump (24/20)

    12 x Wall Ball (20/14)

    9 x Toes To Bar

    *Rest 2 min

 

EXTRA WORK:

  Weightlifting

    1. Split Jerk

      7 x 3 @ 70-75%

    2. Deadlift

      4 x 5 @ 70% (20X1)

  Gymnastics

    For Quality:

      30 x Muscle Up

        OR

      A1. 3 x 10 False Grip Ring Row

      A2. 3 x 10 Strict Ring Dip

  Conditioning

    1. Bounding 5 x 5 Hurdle Hops

      *Use box w/ pvc pipes

    2. Assault Bike

      8 rounds:

        :30 on

        :30 off

 

BOX INFO: 

  Beach WOD : Sea Isle. August 20th, 2016

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