Friday WOD – 070816

Amy

Amy

BRING YOUR FRIENDS AND FAMILY WEEKS – July 18th – 23rd AND August 22nd – 27th
Do you have friends, family, or coworkers who you’ve been trying to get in here? We are opening up the gym for a week in July and a week in August where they can come with you to any class. No pressure, no sales pitch, just bring them in to try one class. Let them meet your #whalingcitycrossfitfam.

WORKOUT OF THE DAY

Fitness
1. Pause Back Squats, 2″ Above Bottom Position: 5×3 climbing

2. For Time:
Buy In: 15 Over Unders 30/24
3 Rounds:
75 Double Unders
50 Air Squats
Cash Out:15 Over Unders 30/24

Performance
GYMNASTICS
Practice and Accumulate Volume on Legless or L-Sit Rope Climbs

STRENGTH
1. Back Squat 6×4, 90% of this week’s top set of 4
2. Pause Back Squat, 2″ Above Bottom Position, 5×3 with 80-85% of Tuesday’s top set of 4 back squats

METCON
For Time:
Buy In: 15 Over Unders 30/24
3 Rounds:
75 Double Unders
50 Air Squats
Cash Out:15 Over Unders 30/24

ACCESSORY
Weighted Hip Extensions: 4×12