Friday WOD – 050616

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Memorial Day Murph and Cookout!
Saturday, May 28th, we will be keeping up with tradition by performing the Hero WOD “Murph” starting at 8am at the gym. Afterwards, you are all invited back to our house for a Cookout starting at 3pm! RSVP here for our Cookout.

Registration for our High School Strength & Conditioning Summer Program: http://whalingcitycrossfit.com/high-school-sc/

WORKOUT OF THE DAY

Fitness
1. Overhead Squat: 3-3-3, 2×3
(1st 3 sets are climbing, last two performed at same load as set 3.)

2. 5 rounds for time:
50ft Overhead Walking Lunge 95/65
10 Bar Facing Burpees

Performance
1. WEIGHTLIFTING
Snatch Balance: 3-3-3, 2×3
(1st 3 sets are climbing, last two performed at same load as set 3.)

2. METCON
5 rounds for time:
50ft Overhead Walking Lunge 95/65
10 Bar Facing Burpees

3. ACCESSORY
a. Banded Hamstring Curls
b. Goblet Squat
This workout has a 10 minute time cap. I want one set of 30 reps of each move to blow it out. Rest 30 seconds then a set of 20 reps of each move. Rest 30 seconds and back on for sets of 20 reps. Keep following the 20 reps, rest 30 seconds till you hit your time cap of 10 minutes.

4. ENGINE
20:00 AAB Zone 2