WOD | JUNE 22, 2015

WOD:

Gymnastic Skill: 

     - 10mins to work on Handstand Walk

MetCon: 

     5 Rounds: 

     400m Run 

     15 x KB Swing (70/53)

COMPETITOR'S WORK:

Strength: 

     Push Jerk - Build to Heavy Double 

                     - Drop Sets: 5 x 2 @ -15%

Accessory Work: 

     3 Rounds: 

     12 x Ring Row 

     8 x Box Jump (36/30)

     2:00min Plank 

BOX INFO: 

Capture the Flag

         - Friday, July 17th ... Mary Wood Park, Conshohocken

         - Verge CFFW - Regular Schedule / Verge CFC - No 6pm Class 

Beach WOD 

         - Saturday, August 15th @ Sea Isle