WOD | August 1, 2016

WOD:

  Strength:

    Back Squat

      6 x 1 @ 90% 20X1

  Conditioning:

    5 rounds:

      1 min on / 1 min off

      10 x KBS (70/53)

      AMRAP Burpee over KB

 

EXTRA WORK:

  Weightlifting:

    1. 2 pos. Snatch

      1 x 1 @ 75%

      1 x 1 @ 78%

      Heavy Single

  Gymnastics:

    5-7 rounds for quality:

      1 x Strict MU

      2 x Kipping MU

      3 x Toes to Rings

  Conditioning:

    1. Agility

    3 cone Drill

      1 x 50%

      1 x 75%

      1 x 90%

      5 attempts to establish best effort

 

BOX INFO: 

  Beach WOD : Sea Isle. August 20th, 2016