Monday WOD – 081516

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WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY AND INTERNAL THROWDOWN
Save the date: September 24th at Eastover Farm in Rochester! (Rain date: Sept. 25th)

BRING YOUR FRIENDS AND FAMILY WEEK – August 22nd – 27th
We are having another BYF&F 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. OHS 5×5. heavier than last week.

2. 4 Rounds for time:
20 UB Wallballs 20/14
10 Burpee Hurdle Hops 24/20″

Performance
WL
Snatch Balance + 4 OHS – 5 sets. HTLW

METCON
4 Rounds for time:
20 UB Wallballs 20/14
10 Burpee Hurdle Hops 24/20″

GYMNASTICS
1. Skill Work:
Ladder Up (If you can’t Ladder Up. Do 1 Strict Mu + 5 Swings for 8 Sets
1 Strict Ring MU + 5 Ring Swings
2 Strict Ring MU + 5 Rings Swings
3 Strict Ring MU + 5 Rings Swings
4 Strict Ring MU + 5 Ring Swings
Back down to 1
Rest 90 Secs between Sets
Rest 3 mins
TEST: MAX Effort Kipping Ring Muscle Ups

2. Strength Accessory:
3 Sets Superset:
20 Banded lat Pull Downs
30 Alternating Toe Touches

ENGINE
4×3:00 row @9, 3:00 rest