WOD | JULY 3, 2015

WOD:

MetCon: 

     10 Rounds: 

     3 x Deadlift (275/185)

     6 x 4" Deficit HSPU 

     24 x Double Under

COMPETITOR'S WORK:

Strength: 

     Clean & Jerk - 4 x 1 @ 60% / 4 x 1 @ 70% / 5 x 1 @ 75%

Accessory Work: 

     3 Rounds: 

     8 x Bent Over Row

     8 x Box Jump (36/30)

     1:00min Chinese Plank

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