Monday WOD – 051616

New SIgn!

New WCCF Sign! Huge thank you to Steve and Marc for hanging it up!

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: 8-8-8-8-8, add 5-10lbs to each of your sets from last week

2. For time:
104 Wallballs 20/14
52 Pull-ups
*12min time cap*

Performance
STRENGTH
1. Back Squat: 8-8-8-8-8, add 5-10lbs to each of your sets from last week

2. Romanian Deadlift 8-8-8-8-8, add 5-10lbs to each of your sets from last week

METCON
For time:
104 Wallballs 20/14
52 Pull-ups

GYMNASTICS
Accumulate 100 HS Shoulder Taps

ACCESSORY
Tempo 1-arm DB row on bench 4×10 @X220