WOD | JULY 2, 2015

WOD:

MetCon: 

     Strict "Nicole" 

     20min AMRAP 

     400m Run 

     M.E. Strict Pull-up

COMPETITOR'S WORK:

Strength: 

     A. Front Squat - 6 x 1 @ 90% 

     B. Snatch Balance - 6 x 2 @ 60% of 1RM SN

BOX INFO: 

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