WOD | SEPTEMBER 24, 2015

WOD:

MetCon: 

     5 Rounds: 

     2min Clock...

     25 x Wall-ball (20/14)

     AMRAP Toes to Bar with remaining time...

     1min Rest

COMPETITOR'S WORK:

Weightlifting: 

     Power Snatch + OHS - 7 x 1 @ 70%     

Gymnastics: 

      12 EMOM: 

     ODD: 3 x Muscle Up 

     EVEN: 6 x Kipping HSPU

Conditioning: 

     1 Mile Time Trial  

BOX INFO: 

New Member September

         - Starting September 1st - 20% off Elements package

"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