Monday WOD – 093013

Matt

Matt

WCCF’s Barbells for Boobs
Saturday, October 19th, 9am, WCCF’s Barbells for Boobs Fundraising Event!
Register: https://whaling-city-crossfit.theboxhq.com/events/wccfs-barbells-for-boobs

To join our Fundraising Team, go here: http://fundraise.barbellsforboobs.org/fundraise/team?ftid=26019 and Click “Join Team.”

October On-Ramp Program
Tell your friends about our next four week On-Ramp Program, which TODAY at 6:30pm! Go here to sign up: https://whaling-city-crossfit.theboxhq.com/events/wccfs-october-on-ramp-program

Whole30 – Day 8
You made it through your first week! Congrats! Looking for more info on why we recommend that you do not eat grains of any kind? Read Whole9’s “The Grain Manifesto.”

WORKOUT OF THE DAY
1. 1000m Row for time
rest 3 minutes
1000m Row for time

2. Back Squat
5×5 across