Wednesday WOD – 052814

Rich

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.

WORKOUT OF THE DAY

Fitness
1. Clean with 3-sec Pause each rep (just above the knee): 5×3@80% of 3rm

2. 21-15-9 of:

Burpees
Ring Dips

For time.

Performance
1. Clean with 3-sec Pause each rep (just above the knee): 5×3@80% of 3rm

2a. Bent Over Rows: 3X5 – medium/heavy, rest 60-90 sec.
2b. GHD Sit-Ups: 3×20

3. Metcon
For time:

30 Muscle-Ups