WOD | SEPTEMBER 28, 2015

WOD:

MetCon: 

     6 Rounds: 

     10 x Pull-up

     20 x Wall-ball (20/14)

     30 x Double Under

COMPETITOR'S WORK:

Weightlifting: 

     A. Power Clean - 10-8-6-4-2

         *Progressive and Unbroken

     B. Back Squat - Build to Heavy 3

         Drops: 2 x 3 @ -5%   

Gymnastics: 

     Inversion practice: Spend 10 minutes working Tripod/ Headstand/ Handstand positions.       

Conditioning: 

     5k Row      

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