WOD | AUGUST 20, 2015

WOD:

MetCon: 

     For Time: 

     Cash In: 750m Row 

     10 Rounds: 

     5 x Ring Row 

     10 x Push-up 

     15 x Wall-ball

COMPETITOR'S WORK:

Weightlifting: 

     A. Build to a Heavy SN in a 10 EMOM

          Then... 6 EMOM w/ 1 x SN @ 83% of today's "Heavy" 

     B. Back Squat - Build to Heavy 3 

         2 x 3 @ 90% of Heavy 3

Gymnastics: 

      Muscle Up - 7 x 1/3 set of Max Effort

Conditioning: 

       7min AMRAP

      Burpee

BOX INFO: 

Mobility and Performance Series 

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

         - Verge CFFW: August 23rd at 10am