WOD | SEPTEMBER 25, 2015

WOD:

MetCon: 

     "Elizabeth" 

     21-15-9

     Squat Clean (135/95)

     Ring Dip

COMPETITOR'S WORK:

Weightlifting: 

     A. Front Squat - 3 x 3+ @ 83%

     B. Bent Over Row - 5 x 5 @ +10lbs from last week

Gymnastics: 

     A. 10min of Pistol Practice

     B. 3 x M.E. Ring Row w/ Feet on Box

         2min Rest       

Conditioning: 

      5 Rounds: 

     200m Run

     1 x Prowler Push (Heavy)

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