WOD | JULY 30, 2015

WOD:

MetCon: 

     2 Rounds: 

     21 x Wall-ball (20/14)

     21 x KB Swing (53/44)

     200m Run 

     15 x Wall-ball

     15 x KB Swing 

     200m Run 

     9 x Wall-ball 

     9 x KB Swing 

     200m Run

COMPETITOR'S WORK:

Weightlifting: 

     Position Clean: Build to Heavy... Halting Power Clean + Hang Clean

     Drop: 3 x 1 @ -5/10% 

Gymnastics: 

     Ring Row Ladder - For Positioning:

     10 @ 30 Degrees

     10 @ 45 Degrees

     10 @ Directly below Anchor-point

     10 @ Feet on Box

Conditioning: 

     4 Rounds: 

     100m Sprint + 200m Walk + 100m Sprint + 200m Walk

     *Rest 3mins

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.