WOD | JUNE 25, 2015

WOD:

MetCon: 

     12min AMRAP: 

     12 x Toes to Bar 

     6 x Squat Clean (135/95)

COMPETITOR'S WORK:

Strength: 

     Build to Heavy - Pausing (above the knee) Power Snatch + Hang Snatch 

     - Drop Set: 3 x 1 @ -5/10%

Conditioning: 

     For Time: 

     4K Row 

     *Accumulate 80 x Burpee to finish the WOD. This can be before/during/end. 

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