WOD | August 15, 2016

WOD:

  AMRAP 12:

    20 x Wall Ball

    10 x CTB PU

    *Rest 8 minutes

  AMRAP 12:

    20 x Burpee

    10 x Cal Row

EXTRA WORK:

  Weightlifting:

    1. Power Clean + Clean

      2 x 1 + 2 @ 65%

      3 x 1 + 2 @ 70%

    2. Clean Deadlift (20X1)

      7 x 2 @ 90%

  Gymnastics:

    Accumulate 3:00 Plank

    *20 x Air Squat for every break

  Conditioning:

    3 Rounds

      21 x Cal Bike

      21 x TTB

BOX INFO: 

   The countdown begins to the VERGE Beach WOD : Sea Isle. August

    20th, 2016