Wednesday WOD – 052114

Sherri

Sherri

Whaling City CrossFit’s 2nd Annual Lil’ Beasts Summer Health and Fitness Program
Registration is OPEN for our 2nd Annual Summer Program for Kids!
July 21st through July 25th; 9am-12pm. Located at Eastover Farm in Rochester!
Register your Lil’ Beasts HERE.

Memorial Day Festivities
MURPH this Saturday, May 24th!! Sign up in the GYM! First Heat 8:45am!
Memorial Day COOKOUT starting at 3pm at our house! Hope everyone can make it!

WORKOUT OF THE DAY

Fitness
1. 3 rounds of:

1:00 ME Wall Climb*
1:00 Rest

* If you can Handstand Walk, do that (for total distance)

3. 3 rounds for time of:
10 Clean & Push Jerks (anyhow) 155/105#
20 Lateral Burpees

Performance
1. Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm

2. Weighted Glute/Ham Raises: 3×15 AHAP

Metcon

3. 3 rounds of:

1:00 ME HS Walk (for total distance)
1:00 Rest

4. 3 rounds for time of:

10 Clean & Push Jerks (anyhow) 155/105#
20 Lateral Burpees