WOD | JULY 21, 2015

WOD:

MetCon: 

     5min AMRAP: 

     20 x KB Swing (53/44)

     10 x Burpee 

     1min Rest 

     4min AMRAP: 

     15 x KB Swing 

     7 x Burpee 

     1min Rest 

     3min AMRAP: 

     10 x KB Swing 

     5 x Burpee 

COMPETITOR'S WORK:

Weightlifting: 

     A. Snatch Balance - 5 x 2 @ 60%

     B. Accessory Work: 

         3 Rounds: 

         10 x KB Press 

         10 x OH Sit-up 

         10 x YTW (each)

Gymnastics: 

     20 x Superman + Hollow Hold 

     *3sec hold in each position

Conditioning: 

     10 Rounds: 

     Bodyweight Sled push up and back

     :30sec rest

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.