WOD | AUGUST 10, 2015

WOD:

MetCon: 

     For Time: 

     10-9-8-7-6-5-4-3-2-1

     Deadlift (225/155)

     Strict Pull-up

COMPETITOR'S WORK:

Weightlifting: 

Off.     

Gymnastics: 

     A. 3 x 10 Kipping Toes through Rings

     B. Reverse Tabata (10sec on / 20off)     

Conditioning: 

     For Time:

     25-20-15-10-5

     Calorie Row

     50-40-30-20-10

     Double Under    

BOX INFO: 

Beach WOD 

         - Saturday, August 15th @ Sea Isle

Mobility and Performance Series 

         - Verge CFC: August 22nd at 8:15am 

         - Verge CFFW: August 23rd at 10am