WOD | JULY 13, 2015

WOD:

MetCon: 

     4 Rounds for Time: 

     25 x KB Swing (53/44)

     20 x Thruster (95/65)

COMPETITOR'S WORK:

Weightlifting: 

     Snatch Balance - 7 x 1 Progressive / Start @ 40% of 1RM SN

Gymnastics: 

     3 x M.E. Strict Pull-up w/ 3min rest b/w rounds

Conditioning: 

     Rowing: 8 Rounds: 

     :30 Sprint / 1:30 Recovery Row

BOX INFO: 

Dr. Tim

        Dr. Tim is OUT this week.  Make sure to sign up for an appt. next week!

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.