WOD | July 11, 2016

WOD:

  Strength

    Front Squat

      Heavy 5 (10X1)

  MetCon

    21-18-15-12-9-6-3

      KB Swings (53/44)

      Burpee

 

EXTRA WORK:

  Weightlifting: In Class

  Gymnastics:

    3 rounds:

      10 x Bar MU

      10 x Back Extension (25/10)

  Conditioning:  

    100 Cals Assault Bike

 

BOX INFO: 

  Apparel Pre-Orders by Thursday 7.14.16

  Beach WOD : Sea Isle. August 20th, 2016

  Verge Mini In House for Operation Smile:  July 30th, 2016