Monday WOD – 100614

THE Community

Great Day with Great People! WCCF 1st Annual Throwdown

October On-Ramp STARTS TONIGHT!!!
Help us fill up our next On-Ramp with your friends and family!! Send them here to register: https://whaling-city-crossfit.theboxhq.com/events/wccfs-october-2014-on-ramp

WORKOUT OF THE DAY

Fitness
1. 3-Position Clean, Max for the day

2. AMRAP 15:
1 HSPU
2 Squat Cleans 135/95
3 Burpees

3. 3x ME Strict Pull-ups

Performance
1. 3-Position Clean, Max for the day

2. Metcon
AMRAP 15:
1 Strict HSPU
2 Squat Cleans 135/95
3 Burpees

3a. 3×10 Ring Swings – make these perfect. If you can’t keep form together for 10, lower the number of reps and do more sets.
http://vimeo.com/99058074 – rest 90s
3b. 3x ME Strict C2B – rest 90s

4. 3×10 Evil Wheels