WOD | July 5, 2016

WOD:

  42-30-18

    Burpee

  21-15-9

    Strict Pull Up

 

EXTRA WORK:

  Weightlifting:

    1. Clean

      Heavy Triple

    2. BTN Jerk

      5 x 3 Across (Moderate)

  Gymnastics:

    1. Tempo Ring Dips

      5 x 3 (33X1)

    2. Reverse Tabata

      Hollow Hold

      8 rounds:

        :10 on

        :20 off

  Conditioning:

    3 rounds:

      30 x Cal Row

      20 x Cal Bike

      *Rest 3 minutes

 

BOX INFO: 

  Beach WOD : Sea Isle. August 20th, 2016

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