WOD | SEPTEMBER 17, 2015

WOD:

MetCon: 

     12min AMRAP: 

     10 x Power Snatch (115/75)

     30 x Double Under 

COMPETITOR'S WORK:

Weightlifting: 

     Back Squat - 5 x 3+ @ 80% 

Gymnastics: 

      5 Rounds for Quality: 

     8 x Tempo Ring Row (3/3)

     4 x Kip + Knees to Elbow + 2 x Toes to Bar (in order)

Conditioning: 

     40min Run for Distance      

BOX INFO: 

New Member September

         - 20% off Elements package

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