Monday WOD – 071816

BYF&F

All this week!

5:15AM Class CANCELED!

BRING YOUR FRIENDS AND FAMILY WEEKS – July 18th – 23rd aka THIS WEEK 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 4RM, 4×4@90%

2. 5 Rounds for time:
15 Wallballs 20/14
15 Double RKBS 53/35

Performance
STRENGTH
Back Squat 4RM, 4×4@90%

METCON
5 Rounds for time:
15 Wallballs 20/14
15 Double RKBS 53/35

ACCESSORY
a. DB RDL: 4×12
b. High Knee Teapot: 4×20
No Rest between a & b.

ENGINE
Run 2 miles for time