WOD | JULY 1, 2015

WOD:

Strength: 

     Front Squat - 6 x 1 @ 90% 

MetCon: 

     12min AMRAP: 

     10 x Push Press (96/65)

     20 x Front Rack Lunge (total) 

     30 x Sit-up

COMPETITOR'S WORK:

Rest Day. 

BOX INFO: 

Dr. Tim

         - 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