WOD | September 27, 2016

WOD:

  6 rounds:

    :45 Clock

    5 x Burpee

    AMRAP Thruster (95/65)

    *2:30 rest   

EXTRA WORK:

  Weightlifting:

    1. Strict Press

      Heavy 3

    2. Snatch Pull

      5 x 1 @ 105%

  Gymnastics:

    EMOM 12

      Odds: 4-6 x MU

      Evens: 10 x Back Extension

  Conditoning:

    3 rounds:

      800m Run

      *Rest 4 minutes between efforts   

BOX INFO: 

  Come out this SATURDAY, in your Verge gear, to Fearless Athletics for the SOUTH PHILLY RUMBLE!!