WOD | SEPTEMBER 3, 2015

WOD:

MetCon: 

     24 EMOM

     -Max Wall-ball 

     -Max Sit-up 

     -Max Burpee 

     -Rest 

COMPETITOR'S WORK:

Weightlifting: 

     Build to Heavy Hang Snatch 

     Drop 3 x 1 @ 85% of Heavy

Gymnastics: 

     A. Weighted Ring Dip - 5 x 3

     B. 3 Rounds: 

         1:00 Plank

         10 x Strict Toes to Bar      

Conditioning: 

      5K Row

BOX INFO: 

New Member September

         - Starting September 1st - 20% off Elements package