WOD | JULY 6, 2015

WOD:

MetCon:

     17min AMRAP: 

     4 x Power Clean (175/125)

     10 x Toes to Bar 

     20 x Box Jump (24/20)

COMPETITOR'S WORK:

Conditioning: 

     Rowing: 4 x 6min on / 3min Recovery

Gymnastic Strength: 

     Accumulate 50 x Strict Pull-up

BOX INFO: 

Dr. Tim

         - Monday @ Verge CFC from 6pm-8:30pm

         - Tuesday @ Verge CFFW from 6pm-8:30pm

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