Friday WOD – 071516

BYF&F

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 – add 5-10# to last week

2. For time:
20 Front Squats @ 95/65
15 Front Squats @ 135/95
10 Front Squats @ 155/105
05 Front Squats @ 185/125

Performance
GYMNASTICS
6 minute Volume Accumulate on Legless or L-Sit Rope Climbs

STRENGTH
1. Back Squat 7×4, 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:
20 Front Squats @ 135/95
15 Front Squats @ 185/125
10 Front Squats @ 205/145
05 Front Squats @ 245/170

ACCESSORY
Weighted Hip Extensions: 4×12. More weight or more reps than last week