WOD | JULY 14, 2015

WOD:

MetCon: 

     12min AMRAP: 

     60 x Double Under 

     15 x Pull-up

COMPETITOR'S WORK:

Weightlifting: 

     Snatch Position: Build to Heavy... Halting Power Snatch + Hang Snatch 

     Drop Sets: 3 x 1 @ -5/10%

Gymnastics: 

     3 x 1:00min Handstand Hold 

Conditioning: 

     3 x 800m Run 

     2min Rest b/w Rounds

BOX INFO: 

Capture the Flag

         - This 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.