WOD | JULY 23, 2015

WOD:

MetCon: 

     For Time: 

     400m Run 

     35 x Wall-ball (20/14)

     25 x Toes to Bar 

     800m Run 

     25 x Toes to Bar 

     35 x Wall-ball (20/14)

     400m Run

COMPETITOR'S WORK:

Weightlifting: 

     Position Snatch - Build to Heavy... Halting Power Snatch + Hang Snatch

     Drop Set: 3 x 1 @ -5/10%

Gymnastics: 

     3 x 1:00min Handstand Hol 

     1min Rest

Conditioning: 

     250 x Double Under 

     *5 x Burpee for every break

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.