WOD | AUGUST 14, 2015

WOD:

MetCon:

     5 Rounds:

     9 x Front Squat (155/105) 

     12 x Burpee Bar Hop 

Gymnastics: 

     For Quality: 

     Accumulate 50 x Kipping Pull-ups 

     *No Butterfly

COMPETITOR'S WORK:

Weightlifting: 

     Hang Clean: 7 x 1 Across 

Gymnastics: 

     In Class     

Conditioning: 

     For Time:

     1600m Run

     Rest 3mins

     1200m Run

     Rest 2mins

     800m Run

     1min Rest

     400m Run     

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