Thanks again to Sean Lind for an awesome Gymnastics seminar this weekend.  We can’t wait to share with all you some of the amazing things he taught us.  

WOD:

#thirty rock (17min Cap)

3 Rounds for time:

30 Power Cleans (135/95lbs) **BeachFit will do KB Tators

30 Wallballs (20/14lbs)

30 Calorie Row/20 Cal on AirDyne

At the 20:00…

#quick burner (10 min Cap)

5 Rounds for time:

10 Plate Ground to Overhead (Rx+1-Arm DB Snatch 70/55lbs)

10 Box Jump-overs (24/20)