Monday WOD – 020215

Snowdown Podiums

Our Rx and Scaled Winners from the SouthCoast Snowdown!

5:15am and 6am are CANCELED due to the current storm forecast!

Stronger Faster Healthier Tasting!
Will from SFH will be at WCCF on Tuesday, February 3rd during the evening classes dishing out samples of their products and dropping knowledge bombs! Come try their pre- and post- workout shakes and their Fish Oil supplements!

Nutrition Coaching from Whaling City CrossFit! Looking to take your health and fitness to the next level? Full details of our services can be found on our Nutrition Coaching Page.

WORKOUT OF THE DAY

Fitness
1. EMOM for 7:00
3 Power Snatches

2. 20:00 AMRAP at a conversational pace (or 150bpm if you have a HR monitor) of:
20 Wall Balls 20/14#
20 Box Jump Overs 24/20″
20 KB Swings 24/16kg
20 Burpees

Performance
1. EMOM for 7:00-
5 Power Snatches*
*Only build to At 80% of 5rm.

2a. 4X10 OHS – rest EXACTLY 60 seconds
2b. 4X15 TTB (in UB sets of 5 AFAP) – rest EXACTLY 60 seconds

3. 40:00 AMRAP at a conversational pace (or 150bpm if you have a HR monitor) of:
25 Wall Balls 20/14#
25 Burpee Box Jumps 24/20″
25 KB Swings 24/16kg
25 Row for Calories