WOD | AUGUST 13, 2015

WOD:

Skill: Snatch Balance

     8 x 2 @ 50% of 1RM Snatch 

MetCon: 

     11min AMRAP: 

     7 x Hang Power Snatch (95/65)

     12 x Sit-up 

     24 x Double Under 

COMPETITOR'S WORK:

Weightlifting: 

     Push Press: Build to Heavy 5      

Gymnastics: 

     5 Rounds for Quality:

     10 x Ring Row w/ feet on box 

     10 x Pistol      

Conditioning: 

     For Time: 

     120 Calorie Row

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