WOD | AUGUST 17, 2015

WOD:

MetCon: 

     "Fran" 

     21-15-9

     Thruster (95/65)

     Pull-up

COMPETITOR'S WORK:

Weightlifting: 

     Front Squat - Build to Heavy Double 

     3 x 2 @ 90% of Heavy

Gymnastics: 

     4 Rounds for Quality: 

     6 x Kipping Ring Row 

     6 x Strict Ring Dip 

Conditioning: 

     3 x 1000m Row

     1min Easy row b/w      

BOX INFO: 

Mobility and Performance Series 

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

         - Verge CFFW: August 23rd at 10am