WOD | JUNE 16, 2015

WOD:

OLY Skill: 

     - Snatch Balance

MetCon: 

     7 Rounds: 

     7 x Strict Pull-up 

     12 x KB Snatch (53/35) (total)

     19 x Wall-ball (20/14)

COMPETITOR'S WORK:

Strength: 

     - Build to Heavy... 2 x Front Squat + Split Jerk

     - Drop Set - 2 x 1 @ -10%

*Tonight's strength is identical to Wednesday's

BOX INFO: 

Competitor's Update

         - Tuesday Strength is identical to Wednesday. Plan accordingly

         - No Comp work Friday.  Just "Daily WOD"

         - Come in for Saturday WOD! 

Dr. Tim 

         - TONIGHT @ Verge CFC from 6pm-8:30pm 

         - Wednesday @ Verge CFFW from 6pm-8:30pm

Capture the Flag

         - Friday, July 17th ... Stay tuned for details. 

Beach WOD 

         - Saturday, August 15th @ Sea Isle