WOD | September 30, 2016

WOD:

  Skill:

    Handstand Walk

  Conditioning:

  For Time:

    2 rounds:

      90 x Air Squat

      60 x Sit up

      30 x KBS (70/53)

      *Every 4:00 complete 200 m run  

EXTRA WORK:

  Weightlifting:

    1. Snatch

      3 x 1 @ 80-85%

      2 x 1 @ 90%

  Conditioning:

    At 0:00

      AMRAP 5

        10 x Wall Ball

        5 x Box Overs

    At 10:00

      AMRAP 5

        10 x Push Press (95/65)

        5 x Box Overs

    At 20:00

      60 x Cal Row

BOX INFO: 

  Come out TOMORROW, in your Verge gear, to Fearless Athletics for the SOUTH PHILLY  

RUMBLE!!