WOD | OCTOBER 5, 2015

WOD:

Partner MetCon: 

     24min AMRAP: 

     2k Row 

     100 x KB Swing (53/44)

     80 x Toes to Bar 

     *1 Partner working at a time.

     *Must switch every 250m on Row

COMPETITOR'S WORK:

Weightlifting: 

     Halting Clean (Above Knee) + Clean - 5 x 1 @ 75%

Gymnastics: 

     16 EMOM

     ODD: 12 x Push-up

     EVEN: 12 x Ring Row w/ Feet on Box 

Conditioning: 

     "Annie" 

     50-40-30-20-10

     Double Under 

     Sit-up

BOX INFO: 

"Spare me the Headaches!"

         - Help our own Nicole Spare raise money for a great cause

         - Follow THIS LINK for more information and to donate

ESNFit Seminar 

         - Saturday, October 10th from 11am-1pm @ CrossFit Mainline

         - Follow THIS LINK to sign up for a great Nutrition Seminar