WOD | SEPTEMBER 11, 2015

WOD:

MetCon: 

     3 Rounds: 

     800m Run 

     8 x Snatch (135/95)

COMPETITOR'S WORK:

Weightlifting: 

     A. Power Clean - Build to Heavy Single in exactly 10mins

     B. 10 EMOM - 2 x Power Clean @ 80% of today's Heavy 

Gymnastics: 

      Practice tying together Muscle Ups

Conditioning: 

     Speed Ladder and Jumps: 

     5 Rounds:

     6 x Box Jump Overs w/o touching box (24/20)

     1 Length Icky Shuffle

     2 Length Side Ladder (1 each)

     1 Length Jump 2 back 1

     1 Length 2 Feet in each

     1min Rest     

BOX INFO: 

New Member September

         - Starting September 1st - 20% off Elements package

Mobility and Performance Series

         - Verge CFC - Tuesday, September 15th @ 8pm 

         - Verge CFFW - Wednesday, September 16th @ 7:30pm

Schedule Change

         - New Extra time now available at Verge: 7am-8am, Monday - Friday

"Spare me the Headaches!"

         - Help our own Nicole Spare raise money for a great cause

         - Follow THIS LINK for more information and to donate