WOD | August 4, 2016

WOD:

  Skill

    5 x 3-5 Muscle Up

    *scale to CTB, kip, etc.

  Conditioning:

    1000 m row

    50 x Deadlift (135/95)

    30 x Push Press

 

EXTRA WORK:

  Weightlifting:

    1. Push Jerk + Split Jerk

      7 x 1 + 1 Across Heavy

  Gymnastics:

    1. Skill

    Accumulate 2 minutes in each position

      Top ring support

      Bottom ring support

      False grip hang

  2. Core

    3 x 10 V-ups (12X2)

  Conditioning:

    50-40-30-20-10

    Assault Bike Calories

    *Rest :90 b/w efforts

BOX INFO: 

   GET READY for the Beach WOD : Sea Isle. August 20th, 2016