WOD | July 14, 2016

WOD:

  1a. Ring Dip

    3-5 x 5

  1. For Time...

    200 x Double Under

    60 x Wall Ball (20/14)

    18 x Muscle Up

 

EXTRA WORK:

  Weightlifting:

    Snatch

      2 x 1 @ 75%

      2 x 1 @ 80%

      2 x 1 @ 85%

      Heavy Single

  Gymnastics:

    EMOM 12:

      ODD: 8-10 Ring Rows w/ box

      EVEN: 6-8 TTB

  Conditioning:

    3 rounds:

      2 min Row @ 80% 1k pace

      2 min Row @ 50% 1k pace

 

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