WOD | July 7, 2016

WOD:

  5 rounds:

  1:00 Clock

    8 x TTB

    AMRAP

      High Hang PC (115/75)

    *Rest 3:00

 

EXTRA WORK:

  Weightlifting:

    1. 3 pos. Snatch

      1 x 1 @ 65%

      1 x 1 @ 70%

      4 x 1 @ 75%

    2. Split Jerk

      7 x 2 @ 75-80%

  Gymnastics:

    5 rounds:

      5 x Weighted Pull up (10X0)

      10 x Pistol

  Conditioning:

    Warm Up:

      2 x 100m @ 50%

      2 x 100m @ 75%

      1 x 100m @ 90%

      6 x 100m Sprint

     *Rest 3:30 b/w efforts

 

BOX INFO: 

  Beach WOD : Sea Isle. August 20th, 2016

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