WOD | SEPTEMBER 29, 2015

WOD:

Open 11.2

15 min AMRAP...

   9 x Deadlift (155/100)

   12 x Push Up

   15 x Box Jump (24/20)

COMPETITOR'S WORK:

Weightlifting: 

     A. Front Squat

        Build to a Heavy Single

        Drop Sets 3 x 2 @ -10%

     B.  Bent Over Rows

        8 x 3 Progressive

Gymnastics:

     10 Rounds (Quality)

       5 x Superman to Hollow Hold (2 sec in ea. pos.)

       2 x Wall Climb

Conditioning:

     10 min Clock...

       800m Run Cash In

       AMRAP Burpee

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