WOD | OCTOBER 9, 2015

WOD:

MetCon: 

     5 Rounds: 

     10 x Hang Power Snatch (95/65)

     20 x Burpee

COMPETITOR'S WORK:

Weightlifting:

     Push Press - 4 x 4 @ 105% of 1RM Strict Press   

Gymnastics: 

     3 Rounds for Quality:

     5 x Kip Swing

     5 x TTB

     :30 Handstand Hold (freestanding or on a wall!)

Conditioning:      

     Tabata...

     - Air Squat

     - Sumo Deadlift High Pull (75/55)

     *16 rounds= 2 full Tabata     

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