WOD | July 19, 2016

WOD:

  4 rounds:

    40 x Double Under

    9 x Hang Squat Clean (155/105)

    *Rest 1 minute

 

EXTRA WORK:

  Weightlifting:

    1. Power Snatch + OHS (22X1)

      6 x 1+1 @ 85%

    2. Front Squat

      Heavy 3

  Gymnastics:

    1. Skill in class

    2. Static Holds

      Accumulate 2 min in each position

        Wall Facing Handstand

        Dead Hang

        Pull up

        Air Squat

  Conditioning:

    3 rounds:

      400 m Run

      25 x Burpee Rest

      1:1

 

BOX INFO: 

  Beach WOD : Sea Isle. August 20th, 2016

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