WOD | March 2, 2017

WOD:

3 Rounds

   50 x Wall Ball (20/14)

   25 x TTB

*Settle into a 80% pace and hold on. Big sets on the Wall Ball but avoid exhaustion. Push to finish.

 

EXTRA WORK:

Barbell Conditioning:

E3MOM 15:

Rd. 1:

         10 x Clean + Jerk @ 40%

         35 x Double Under

Rd. 2:

         8 x Clean + Jerk @ 50%

         35 x Double Under

Rd. 3:

         6 x Clean + Jerk @ 60%

         35 x Double Under

Rd. 4:

         4 x Clean + Jerk @ 70%

         35 x Double Under

Rd. 5:

         2 x Clean + Jerk @ 80%

         35 x Double Under

 

Mobility:

   2:00 Foam Roll Quads (ea.)

   2:00 Low Back/ T-Spine Roll

   2:00 Childs Pose

VERGE STUFF: 

Open WOD 17.2 announcement!

Verge Open continues this Saturday 8am/ 9am at both locations