WOD | JULY 17, 2015

WOD:

Strength: 

     Push Jerk - 7 x 2 Across 

     *Weight: Athlete Choice 

MetCon: 

     For Time: 

     50 x Wall-ball (20/14)

     40 x Burpee 

     30 x Toes to Bar

COMPETITOR'S WORK:

Weightlifting: 

     Halting Power Clean + Hang Clean: Build to Heavy...

     Drop Sets: 3 x 1 @ -5/10% 

Gymnastics: 

     3 x M.E. Strict Pull-up 

     *3min Rest b/w efforts

Conditioning: 

     Run 2 Miles

BOX INFO: 

Capture the Flag

         - TONIGHT @ Mary Wood Park, Conshohocken

         - CrossFit Conshohocken: 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.