Wednesday WOD – 071316

Becky

Becky

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. Snatch Deadlift + Snatch: 6×2 – add 5-10# to last week’s top sets.

2. For Time:
100 Burpees

Performance
WEIGHTLIFTING
1. Snatch Deadlift + Snatch: 6×2 – add 5-10# to last week’s top sets.
2. Clean & Jerk 80%x2, 85%x(1+2), 90%x1, build to heavy single, then 80%x(1+2)x2

METCON
For Time:
100 Burpees

ENGINE
Row 6000m @ RPE 8-9