WOD | JULY 7, 2015

WOD:

Strength: 

     Split Jerk - 5 x 2 @ 70%

MetCon: 

     13min AMRAP: 

     10 x Thruster (115/75)

     10 x HSPU 

COMPETITOR'S WORK:

Strength: 

     Position Clean: Build to Heavy...

     Halting Power Clean (Above the knee) + Hang Clean 

     Drop Set: 3 x 1 @ -5/10%

Accessory Work: 

     3 Rounds: 

     10 x Ring Row 

     6 x Box Jump (36/30) 

     1 x M.E. Handstand Hold 

     1 x M.E. L-Sit

BOX INFO: 

Dr. Tim

         - 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

         - Bus to Sea Isle - Sign up Sheets at each location. Talk to coach to get on the list.