WOD | JULY 9, 2015

WOD:

Barbell Skill: 

     Snatch Balance: 8 x 2 @ 60% of 1RM Snatch 

MetCon: 

     5 Rounds: 

     12 x Burpee

     12 x Pull-up 

     200m Run 

COMPETITOR'S WORK:

Strength: 

     Snatch: 4 x 1 @ 60% / 4 x 1 @ 70% / 3 x 1 @ 75 / 5 x 1 @ 80% 

Accessory Work: 

     3 Rounds: 

     10 x Band Pull-aparts 

     10 x Weighted Good Morning (95/65)

     15 x OH Sit-up

     15 x Superman

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.