WOD | August 5, 2016

WOD:

  Strength:

    Front Squat

      Heavy Double 20X1

  Conditioning:

    3 rounds:

    AMRAP 3:

      25 x Double Under

      10 x FR Lunge (95/65)

      *Rest :90 seconds

 

EXTRA WORK:

  Weightlifting:

    1. Power Snatch + OHS (22x1)

      6 x 1 + 1 @ 83% of Full Sn

  Gymnastics:

    AMRAP 12:

      10 x GHD Sit up

      10 x Pistol (each leg)

      10 x Strict Pull Up

  Conditioning:

    4 rounds:

      Sled Push (180/130)

      200 m Run

      *Rest 4 minutes

BOX INFO: 

  Beach WOD : Sea Isle. August 20th, 2016