Monday WOD – 092216

CF Lite Flippin' Tires

CF Lite Flippin’ Tires

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
This week 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. Overhead Squat 5RM, then 3×5@90%

2. 4 Rounds for time:
22 UB Wallballs 20/14
22 Calorie Row

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

METCON
4 Rounds for time:
22 UB Wallballs 20/14
22 Calorie Row

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
SCALING THE STRICT MU: https://youtu.be/m_1MJAXm2mA)

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

ENGINE