WOD | March 13, 2017

WOD:

4 Rounds

     20 x Back Squat (135/95)

     200m Farmers Walk

 

EXTRA WORK:

Barbell Conditioning

Partnered 3 rounds ea.

     6 x Push Press (135/95)

     4 x Push Jerk (165/115)

     2 x Split Jerk (195/135)

 

Gymnastics Conditioning

 For Time...

     21 x Burpee

     15 x Muscle Up

     15 x Burpee

     12 x Muscle Up

     9 x Burpee

     9 x Muscle Up

 

Mobility:

     2:00 Lax Ball Pec Smash ea.

     Then...

     3 Rounds

     20 x Dislocations

     1:00 Shoulder Extension 

     

VERGE STUFF: 

Time is running out. Snag tickets for our potential showing of "The Fittest on Earth: A decade of Fitness" here.