WOD | SEPTEMBER 15, 2015

WOD:

MetCon: 

     4 Rounds: 

     21 x Calorie Row 

     15 x Toes to Bar 

     9 x OHS (135/95)

COMPETITOR'S WORK:

Weightlifting: 

     A. Split Jerk - 7 x 2 Progressive 

     B. Bent Over Row - 5 x 5 *Athlete Choice 

Gymnastics: 

     5 Rounds for Quality:

     8 x Tempo Push-up (3/3)

     8 x Pistol (ea.)

     40 x Double Under       

Conditioning: 

      3 Rounds: 

     :90sec M.E. KB Swing (53/44)

     2min Rest

BOX INFO: 

New Member September

         - Starting September 1st - 20% off Elements package

Mobility and Performance Series

         - Verge CFC - TONIGHT @ 8pm 

         - Verge CFFW - TOMORROW @ 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