WOD | April 7, 2017

WOD:

For Time...

15-12-9

     Front Squat (135/95)

     C2B

Rest 5 minutes

Repeat

  

EXTRA WORK:

Gymnastic Strength:

3 Rounds (Not for Time)

     15 x Strict Ring Dip

     10 x Strict HSPU

     5 x Strict TTB

*Sets do not need to be unbroken. Focus on quality 

 

Mobility:

     3:00 Roll Lats ea

     30 x Weighted Dislocations

     2:00 Hang

 

VERGE STUFF: 

Manion WOD: Saturday, April 29. Register here

We would always rather you be at the gym than not. April begins our VA4OC. Come often and make sure to sign into classes!