WOD | JULY 8, 2015

WOD:

Strength: 

     Snatch: 3 x 1 @ 70% / 3 x 1 @ 75% / 5 x 1 @ 80%

MetCon: 

     "Annie" 

     50-40-30-20-10-

     Double Under 

     Sit-up

COMPETITOR'S WORK:

Rest Day. 

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

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