WOD | JUNE 30, 2015

WOD:

Gymnastic Skill: 

     10 EMOM: 

     ODD: 10 x Pistol (5L/5R) 

     EVEN: 7 x Strict Ring Dip 

MetCon: 

     8min AMRAP: 

     3-6-9-12-15...

     High Hang Power Clean (115/75)

     Box Jump (24/20)

COMPETITOR'S WORK:

Strength: 

     3 Position Clean (High Hang + Hang + Floor) 

     5 x 1 @ 65% 

Conditioning: 

     4 Rounds: 

     1min AMRAP Calorie Row 

     1min AMRAP Burpee 

     1min AMRAP Double Under 

     1min Rest 

BOX INFO: 

Dr. Tim

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

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

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