WOD | JUNE 23, 2015

WOD:

"Ryan" 

     5 Rounds:

     7 x Muscle Up 

     21 x Burpee to 12" reach target 

COMPETITOR'S WORK:

Strength: 

     Clean and Jerk - 2 x 1 @ 60% / 2 x 1 @ 70% / 10 x 1 @ 75%

Conditioning: 

     Rowing Ladder: 

     1-12-1 Max Effort Pull

     3 x Recovery Pulls b/w efforts

     (i.e. 1 x Hard Pull + 3 x Recovery Pull + 2 x Hard Pull + 3 x Recovery Pull...)

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