WOD | MAY 4, 2015

WOD:

Strength: 

     Back Squat - 5 x 1 Progressive 

     *Start at 80%

MetCon: 

     6min AMRAP: 

     3 x Muscle Up 

     8 x High Hang C&J (105/75)

COMPETITOR'S WORK:

Conditioning: 

     3 Rounds: 

     30 X Calorie Row 

     30 x Med-Ball Clean (20/14)

BOX INFO: 

Dr. Tim

         - Verge CFC @ 6pm-8:30pm 

         - Sign up in Wodify

Race for the Cure

        - Sunday, May 10th @ Philadelphia Art Museum 

        - Sign up under the team - "Verge for the Cure"