WOD | JULY 27, 2015

WOD:

MetCon: 

     5 Rounds: 

     12 x Push Press (115/75)

     21 x Box Jump Up and Over (24/20) 

     200m Run

COMPETITOR'S WORK:

Weightlifting: 

     Snatch Balance

     Experienced: Build to Heavy Double, then...3 x 1 @ -10%

     New: Accumulate 15 x 2 @ 50% of 1RM SN

Gymnastics: 

     3 Rounds not for time: 

     12 x Hollow to Superman 

     12 x Kip Swing 

Conditioning: 

     15min Row with Bursts...

     10 x M.E. Pull every 2mins     

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.