WOD | July 25, 2016

WOD:

  Strength:

    Push Press

      4 x 3 Across Heavy

  MetCon:

    2 Rounds

      600m Run

      40 x Single Arm KB Sq Clean (53/44)

 

EXTRA WORK:

  Weightlifting

    1. In Class

    2. Power Clean

      Heavy Double

  Gymnastics

    1. Ring Dips

      3 x 10 (10X1)

    2. Midline GHD Hold (face down)

      Accumulate 2 minutes

  Conditioning

    5 rounds:

      Sled Push (185/135)

      15 x Russian Swing (53/44)

      *Rest 2 minutes

 

BOX INFO: 

  REMINDER: Verge Summer In House : July 30th, 2016

  Beach WOD : Sea Isle. August 20th, 2016