WOD | JULY 31, 2015

WOD:

MetCon: 

     "Grace" 

     30 x Clean and Jerk (135/95)

COMPETITOR'S WORK:

Weightlifting: 

     Pausing Split Jerk

     7 x 1 @ 70-75%

     *2-3 sec pause in bottom of dip

Gymnastics: 

     30 x Muscle Ups for Quality

Conditioning: 

     12min Partner AMRAP for Calories

     P1: AMRAP Calorie Row

     P2: 4 Lengths of room with Farmers Carry (53/44)     

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.