Monday WOD – 050916

Tino

Tino

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. Back Squat: 8-8-8 climbing, then take 10% off for 2×8

2. 4 Rounds for time:
400m Run
20 Jumping Squats 45/35
Rest 1:00

Performance
STRENGTH
1. Back Squat: 8 @ 7, 8 @ 8, 8 @ 9, plus two down sets (load drop -10%)

2. Romanian Deadlift 8 @ 7, 8 @ 8, 8 @ 9, plus two down sets (load drop -10%)

METCON
4 Rounds for time:
400m Run
20 Jumping Squats 45/35
Rest 1:00

GYMNASTICS
Tabata Hollow Rocks

ACCESSORY
GHR: 4×8 banded – rest 60s