WOD | SEPTEMBER 18, 2015

WOD:

MetCon: 

     2 Rounds: 

     7min AMRAP: 

     7 x HSPU 

     7 x KB Swing (70/53)

     7 x Box Jump (24/20)

     *3min Rest / Restart for Round 2

COMPETITOR'S WORK:

Weightlifting: 

     A. OHS - 7 x 2 

     B. Bent Over Row - 5 x 5 

Gymnastics: 

      A. Accumulate 30 x Hip to Bar Pull-up

         *No more than 2 at a time

     B. Kipping Ring Row - 10 x 3

Conditioning: 

     20 EMOM

     ODD: 15/13 x Calorie Row

     EVEN: 10 x Burpee      

BOX INFO: 

New Member September

         - Starting September 1st - 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