WOD | July 15, 2016

WOD:

  Back Squat

    5,3,1,5,3,1  

  MetCon

    E2MOM 20  

      Alternate between 200m Run/ 250m Row

 

EXTRA WORK:

  Weightlifting: In Class

  Gymnastics:

    5 rounds:

      20' HS Walk

      4-6 Glute Ham Raise

  Conditioning:

    3 x 1:30 AMRAP

      5 x Clean & Jerk (115/75)

      5 x Burpee

      *Rest 5 minutes

 

BOX INFO: 

  Beach WOD : Sea Isle. August 20th, 2016

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