4 Rounds for Time:
25 x KB Swing (53/44)
20 x Thruster (95/65)
Snatch Balance - 7 x 1 Progressive / Start @ 40% of 1RM SN
3 x M.E. Strict Pull-up w/ 3min rest b/w rounds
Rowing: 8 Rounds:
:30 Sprint / 1:30 Recovery Row
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
- Saturday, August 15th @ Sea Isle
- Bus to Sea Isle - Sign up Sheets at each location. Talk to coach to get on the list.