WOD | AUGUST 11, 2015

WOD:

MetCon: 

     For Time: 

     Cash In: 1000m Row 

     21-15-9-6-3

     Thruster (95/65)

     Tall Box Jump (30/24)

COMPETITOR'S WORK:

Weightlifting: 

     3 Position Snatch - 5 x 1 @ 65%      

Gymnastics: 

     A. Ring Dip Top Support Hold - 6 x :15sec hold / 1min Rest b/w

     B. Free Standing Handstand Practice - 10mins     

Conditioning: 

     Death by 10m Sprint      

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