Thursday WOD – 051216

Robbin

Robbin

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. Tempo Pull-up (2 Sec Pause above bar, 3 sec descent): 7×3 (weighted if possible)

2. For time:
500m Row
40 Push-ups
500m Row
30 Push-ups
500m Row
20 Push-ups
500m Row
10 Push-ups

Performance
ENGINE
Row 9000m @ 8 RPE

MOBILITY & SELF CARE