WOD | SEPTEMBER 8, 2015

WOD:

MetCon: 

     13min AMRAP: 

     3 x Burpee Muscle Up 

     6 x Deadlift (245/170)

     9 x Box Jump (30/24)

COMPETITOR'S WORK:

Weightlifting: 

     Back Squat - Build to Heavy 5     

Gymnastics: 

     A. Practice different HSPU variations. Then... Accumulate 30 Strict HSPUs

     B.  1 x M.E. Kipping OR Butterfly Pull-up

          2 x Percentage Sets: 40% if M.E. 50+ / 45% of M.E. 40+ / 50% if M.E. <39

Conditioning: 

      10 x 100ft Banded Sprint w/ Partner

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