WOD | OCTOBER 6, 2015

WOD:

MetCon: 

     5 Rounds: 

     3min AMRAP: 

     200m Run 

     6 x Power Clean (165/125)

     AMRAP Burpee

     1min Rest 

COMPETITOR'S WORK:

Weightlifting: 

     A. High Hang Snatch - Build to Heavy Single 

         Drops: 4 x 1 @ -5%

     B. Back Squat - 3 x 4+ @ 80%

Gymnastics: 

     Off.

Conditioning:

     3 Rounds: 

     4min Max Effort Row for Meters

     2min Rest

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