WOD | OCTOBER 1, 2015

WOD:

Skill: 

     Handstand Push-ups

MetCon: 

     For Time: 

     20-15-10-5

     Hang Power Clean (135/100)

     *400m Run after every round

COMPETITOR'S WORK:

Weightlifting: 

     A. Accumulate 25 x Snatch @ 75%

     B. 3 Rounds: 

         10 x YTW

         10 x Band Pull-apart

         10 x Superman

Gymnastics: 

     10min of Practice - Ring Complex

     2 x Kip Swing + 2 x Toes through Rings + 2 x Muscle Up + 2 x Ring Dip

     *Make up your own! Have fun!          

Conditioning: 

     10min of straight Single Unders

     *3 x Burpee for every break, due at the end of the 10mins        

BOX INFO: 

"Spare me the Headaches!"

         - Help our own Nicole Spare raise money for a great cause

         - Follow THIS LINK for more information and to donate

ESNFit Seminar 

         - Saturday, October 10th from 11am-1pm @ CrossFit Mainline

         - Follow THIS LINK to sign up for a great Nutrition Seminar