WOD | JULY 10, 2015

WOD:

MetCon: *Repeat from Feb. 16th, 2015*

     For Time: 

     21-18-15-12-9-6-3

     Tall Wall-ball (20/14) (12'/10')

     KB Swing (53/44)

COMPETITOR'S WORK:

Gymnastic Strength: 

     Accumulate 30 x Muscle ups 

     *These should be in sets of at least 50% of your M.E. set

     *Goal is Quality

Strength: 

     Back Squat - 3 x 5 @ 65%

Conditioning: 

     6 x 200m Sprint 

     *1:2 Work: Rest

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

         - Bus to Sea Isle - Sign up Sheets at each location. Talk to coach to get on the list.