WOD | APRIL 30, 2015

WOD:

Skill: 

     Snatch Balance 

MetCon: 

     "Cindy" 

     20min AMRAP: 

     5 x Pull-up 

     10 x Push-up 

     15 x Air Squat 

COMPETITOR'S WORK:

Strength: 

     Deadlift - 3 x 3 @ 80%

Mobility / Recovery: 

     A. Lower Body

        2min/ Quad 

        2min/ Hamstring

        2min/ Hip on Couch Stretch 

        2min/ Hip on Pigeon Stretch

     B. Upper Body 

        2min on T-Spine w/ Roller 

        2min/ Lat on Roller

        2min/ Pec on LAX Ball

        2min of Dead Hang time on Rig

BOX INFO: 

Race for the Cure

        - Sunday, May 10th @ Philadelphia Art Museum 

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