Monday WOD – 050216

Dave

Dave

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

WORKOUT OF THE DAY

Fitness
1. Back Squat: 5×5 across

2. 3 Rounds for time:
25/22 Calorie Row
25 Thrusters 45/35
12 Pull-ups

Performance
STRENGTH
1. Back Squat: 5×5@ 10RM

2. Deficit Deadlift: 3×3@ heaviest load from two weeks ago.

METCON
3 Rounds for time:
25/22 Calorie Row
25 Thrusters 45/35
12 Pull-ups

GYMNASTICS
Accumulate 15 Hip to Bar Swings

ACCESSORY
1-arm DB Row: 3×15 each side

ENGINE
10x500m @ RPE 8-9 @/Rest 1:1