WOD | JUNE 29, 2015

WOD:

MetCon: 

     5 Rounds: 

     20 x Wall-ball (20/14)

     16 x Calorie Row 

     12 x Toes to Bar 

COMPETITOR'S WORK:

Strength: 

     Snatch: 4 x 1 @ 60% / 3 x 2 @ 70% / 5 x 2 @ 75%

Accessory Work: 

     3 Rounds: 

     10 x Band Pull-apart 

     10 x Weighted Good Morning 

     15 x OH Sit-up 

     15 x Superman 

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