WOD | July 21, 2016

WOD:

  Partner WOD:

  3 rounds:

    AMRAP 3:

      Wall Ball

    AMRAP 3:

      Cal Row

    AMRAP 3:

      Burpee Rest

    *3 minutes

 

EXTRA WORK:

  Weightlifting:

    A1. Clean

    3 pos. Clean

      1 x 1 @ 70%

      1 x 1 @ 75%

      4 x 1 @ 75-80%

    A2. BTN Jerk

    6 x 3 Across Light

    *Work on speed and depth here

  Gymnastics:

    For Quality:

      5 rounds:

        5 x Muscle Up

        5 x Deficit HSPU (6/4")

  Conditioning:

    For Time:

      3k Row

      *Every 2 minutes complete 30 x Double Unders

 

 

BOX INFO: 

  Beach WOD : Sea Isle. August 20th, 2016

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