WOD | July 12, 2016

WOD:

  AMRAP 10...

    200m Run

    5 x Thrusters (135/95)

    15 x Box Jump

    5 x TTB

*Rest 3 mins

  AMRAP 10

    200m Run

    5 x Thrusters (135/95)

    15 x Box Jump

    5 x TTB

 

EXTRA WORK:

  Weightlifting:

     EMOM 12

      1 x Hang Snatch @ 70-75%

  Gymnastics:

    EMOM 10:

      20 x Double Under

      5 x Kipping HSPU

  Conditioning:

    Bounding

    5 rounds for quality:

      10 x Broad Jump

      10 x Lateral bounds

 

BOX INFO: 

  Apparel Pre-Orders by Thursday 7.14.16

  Beach WOD : Sea Isle. August 20th, 2016

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