Wednesday WOD – 070914

Joe

Joe

SCHEDULE UPDATE
Yoga is on hiatus until further notice. 5:30 on Thursdays will be a regular WOD class.

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. Hang Snatch: 2RM

2. Metcon
4 Rounds:
1:00 ME Push-ups
1:00 ME Strict TTB
1:00 Wallballs (20/14)
1:00 Rest

3. Pull-up Development: Week 2, Day 2

Performance
1. Hang Snatch: 2RM

2. Metcon
4 Rounds:
1:00 ME Push-ups
1:00 ME Strict TTB
1:00 Wallballs (30/20)
1:00 Rest

3. C2B Development: Week 2, Day 2

4. 400m Farmer’s Carry – AHAP

5. GHD: 3×20