Tuesday WOD – 042815

Chuck & Erin

Couple’s Glute Ham Raises.

3rd Annual Lil’ Beasts Summer Health and Fitness Camp – July 13th-17th
Announcing our 3rd Annual Kids’ Summer Camp! Takes place on Eastover Farm in Rochester, MA from 9am-12pm. Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun! Registration now Open!

Mobility and Recovery Class – Wednesdays at 6:30pm
This is your chance to learn safe, effective ways to address mobility issues and sore, stiff muscles and joints. Until further notice, please pre-register for this class by 8pm the night before. Here is the link to pre-register for this week: https://whaling-city-crossfit.theboxhq.com/schedule/1300740/register/

WORKOUT OF THE DAY

Fitness
1. 3×15 Shoulder Shrugs

2. Spend 8-10 Minutes on Attempted Handstands w/ a Partner

3. “Fat, Russian Helen”
3 RFT:
400m Run
21 Russian KB Swings 70/53#
12 C2B Pull-ups

Performance
1. 3×15 Shoulder Shrugs

2. Spend 8-10 Minutes on Attempted HS Walks for Form

3. “Fat, Russian Helen”
3 RFT:
400m Run
21 Russian KB Swings 70/53#
12 C2B Pull-ups

EXTRA:
4. Muscle Up Practice – 6 rounds of:
1 Strict Muscle Up + 3 Kipping Muscle Ups + 5 Dips

5. Chin up levers – Quality over Quantity
Beginner: Chin up levers to horizontal 
Advanced: Chin up levers to vertical

6. 8x125m Row – All out effot – full rest between