WOD | October 28, 2016

WOD:

   "Monster Mash"

    Teams of 3:

      300 x Air Squat

      150 x Sit up

      100 x Burpee box jump

      75 x Pull up

      *Pet Pumpkin (53/44)

 

EXTRA WORK:

  Weightlifting:

    1. Power Clean

      5 x 2 @ 80% of clean

    2. OHS

      3 x 10 (Athlete choice)

  Skill Conditioning:

    3 rounds:

    AMRAP 1:30

      Double Unders

      *Rest 1:00

  Midline:

    Overhead Hold

    Accumulate 2 minutes with 1RM Strict Press  

BOX INFO: 

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