WOD | July 28, 2016

WOD:

  3 Rounds

    20 x Cal Row

    20 x Wall Ball (20/14)

    *Rest 3 minutes

  3 Rounds

    60 x Double Under

    30 x KB Swings (53/44)

 

EXTRA WORK:

  Weightlifting

    1. Power Snatch + OHS (22X1)

      Heavy 1 + 1

      3 x 1 + 1 @ - 10%

    2. Front Squat

      4 x 5 @ 70-75%

  Gymnastics

    For Quality:

    10-8-6-4-2

      Muscle Up

      GHD Sit up (20X2)

  Conditioning

  For Time:

    1 mile Run

    1,500 meter Row

    1 mile Run

 

BOX INFO: 

  COUNTDOWN to summer in-house....... 2 days. conshy. be there

  Beach WOD : Sea Isle. August 20th, 2016