Tuesday WOD – 040114

Laura

Laura

WCCF Yoga Starting this THURSDAY at 5:30pm!
Please Pre-register for Yoga here.
Yoga is FREE for our Unlimited Members. If you have a Limited Membership (3 days per week), Yoga is $8. Yoga is also open to the Public for a Drop-In Rate of $15.
Note: there will be no 5:30pm WOD.

Sign ups have started for our April On-Ramp Program! Please tell your friends and family!
https://whaling-city-crossfit.theboxhq.com/events/wccfs-april-on-ramp-program

Programming Update
If you didn’t read yesterday’s post, please do so here.

WORKOUT OF THE DAY

Fitness

1. 20 minutes to establish a 1RM HBBS.

2. 150 Burpees for time.

Performance
EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

1. 20 minutes to establish a 1RM Front Squat.
(Beasts, if you did NOT do your 1RM HBBS after Hatch, please do HBBS, not Front Squat.)

2. 150 Burpees for time.