WOD | JULY 20, 2015

WOD:

MetCon: 

     "Tabata Something Else" 

     - Pull-up

     - Push-up

     - Sit-up

     - Air Squat 

     *8 Full Tabata intervals in order. Score is total reps. 

COMPETITOR'S WORK:

Weightlifting: 

     Position Clean Work: Build to Heavy...

     Halting Power Clean + Hang Clean

     Drop Set: 3 x 1 @ -5/10% 

Gymnastics: 

     3 x M.E. Strict HSPU 

     *3min Rest b/w efforts

Conditioning: 

     4 x 500m Row 

     *Rest 1:2

BOX INFO: 

Beach WOD 

         - Saturday, August 15th @ Sea Isle

         - Bus to Sea Isle - Sign up Sheets at each location. Talk to coach to get on the list.