WOD | July 8, 2016

WOD:

  Strength:

    Push Press

      4 x 3 Across Heavy

  Conditioning:

    AMRAP 5:

      4 x Muscle Up

      12 x FSQ (95/65)

      24 x Double Under

      *Rest 2 minutes Repeat

 

EXTRA WORK:

  Weightlifting:

    1. Power Clean

      Heavy Double

    2. Back Squat

      3 x 10 @ 65% (20X1)

  Gymnastics:

    Midline:

    3 rounds:

      :30 sec GHD hold (face up)

      :30 sec GHD hold (face down)

  Conditioning:

    4 rounds:

      :30 Burpee

      :30 Jumping Lunges

      *Rest :60

 

BOX INFO: 

  Beach WOD : Sea Isle. August 20th, 2016

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