Monday WOD – 071116

Jason

Jason

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. Back Squat 4-4-4-4-4-4

2. For time:
800m Run
100 1-arm KB Swings 70/53
800m Run

Performance
STRENGTH
Back Squat 4-4-4-4-4-4, add 5-10lbs to each of your sets from last week

METCON
For time:
800m Run
100 1-arm KB Swings 70/53
800m Run

ACCESSORY
a. DB RDL: 3×12
b. High Knee Teapot: 3×20
No Rest between a & b.