Tuesday WOD – 070814

Kyle

Kyle

Whaling City CrossFit’s 2nd Annual Lil’ Beasts Summer Health and Fitness Program
There is still time to sign up your Kids! Starts Monday, July 21st! Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun!
Located at Beautiful, historic Eastover Farm in Rochester! Sign up here!

Our NEXT SUMMER ON-RAMP
Tell your friends, family, neighbors, coworkers that sign-ups are NOW OPEN for our next ON-RAMP!
https://whaling-city-crossfit.theboxhq.com/events/wccfs-summer-2014-on-ramp-program

GOALS
If you have yet to do so, please get your Goals in to your Coach by this Friday, and/or schedule a time to review with your Coach.

WORKOUT OF THE DAY

Fitness
1. Strict Press: 1×3@70%, 1×3@80%, 1xME@90%

2. For time:

75 Double-Unders
5 Rope Climbs 15′
20 Hang Clean to Thrusters 115/75#
5 Rope Climbs 15′
75 Double-Unders

Performance
1. Strict Press: 1×3@70%, 1×3@80%, 1xME@90%

2. HSPU Development: Week 2, Day 1

3. Metcon
For time:

100 Double-Unders
5 Rope Climbs 15′
20 Hang Clean to Thrusters 135/95#
5 Rope Climbs 15′
100 Double-Unders

4. Jerk: 10min to Find a Max for the day, then 2×2 @80%

5. Pendlay Row: 3×8 heavier than last week