WOD | JULY 11, 2015

WOD:

Partner WOD: 

     "The Seven" 

     7 Rounds for time: 

     7 x HSPU 

     7 x Thruster (135/95)

     7 x Knees to Elbow 

     7 x Deadlift (245/170)

     7 x Burpee 

     7 x KB Swing (70/53)

     7 x Pull-up

*1 Working at a time.

COMPETITOR'S WORK:

Rest Day. 

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.