WOD | JULY 16, 2015

WOD:

MetCon: 

     For Time: 

     800m Run 

     3 Rounds: 

     21 x Deadlift (115/75)

     15 x Push Press (115/75)

COMPETITOR'S WORK:

Weightlifting: 

     A. Front Squat - 5 x 2 @ 80%

     B. Clean Accessory: 

           4 Rounds: 

           12 x Ring Row 

           8 x Box Jump (36/30)

Gymnastics: 

     3 x 1:00min Hollow Hold 

Conditioning: 

     4 x 1000m Row 

     *2min Recovery Row b/w rounds

BOX INFO: 

Capture the Flag

         - TOMORROW @ 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.