Tuesday WOD – 051716

Steve

Steve

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. Push Press 5-5-5-5-5-5, add 5-10lbs to each of your sets from last week

2. For time:
20-18-16-14 Strict Ring Dips
100-90-80-70 Double Unders

Performance
STRENGTH
Push Press 5-5-5-5-5-5, add 5-10lbs to each of your sets from last week

METCON
For time:
20-18-16-14 Strict Ring Dips
100-90-80-70 Double Unders

ACCESSORY
1. Bench Press: 4×8 climbing

2a. Plate Front Raise 45/25: 1:00, 0:45, 0:30, 0:30
2b. DB Hex Press: 4xME

ENGINE
5x1000m @ RPE 8-9 Rest 1:1