WOD | August 12, 2016

WOD:

  For Reps...

    0:00-3:00

      200m Run

      AMRAP 6 x KBS (70/53)

      6 x Box Jump

    3:00-6:00

      Rest

    6:00-12:00

      400m Run

      8 x KBS

      8 x Box Jumps

    12:00-15:00

      Rest

    15:00-24:00

      800m Run

      10 x KBS

      10 x Box Jump

*Runs do not count as rep.

  

EXTRA WORK:

  Weightlifting:

    Athletes choice. No 1RM efforts

  Gymnastics:

    For Time:

    50 x HSPU (kipping or strict)

    *Every break = :30 Assault bike sprint

  Conditioning: Combined with Gymnastics

BOX INFO: 

  Beach WOD : Sea Isle. August 20th, 2016