WOD | October 20, 2016

WOD:

  Strength:

    Front Squat

      1 x 4 @ 78%

      1 x 3 @ 82%

      2 x 2 @ 86%

  Conditioning:

    18-15-12

      OHS (115/80)

      High Hang Power Clean    

 

EXTRA WORK:

  Weightlifting:

    Snatch

      Heavy 5 TnG

  Conditioning:

    "Bergeron Beep Test"

    EMOM as long as possible

      7 x Thruster (75/55)

      7 x Pull Up

      7 x Burpee  

BOX INFO: 

  Verge for Vets: November 12th @ 9 am…(FW closed)