WOD | JULY 24, 2015

WOD:

Strength: 

     Split Jerk - 5 x 2 @ 65% of 1RM C&J

MetCon: 

     For Time: 

     21-15-9

     Deadlift (185/135)

     Tall Box Jump (30/24)

COMPETITOR'S WORK:

Weightlifting: 

     Back Squat - 5 x 2 @ 85% 

Gymnastics: 

     3 x M.E. Strict Pull-up 

     3min Rest b/w rounds

Conditioning: 

     2K Row for Time

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.