Tuesday WOD – 080916

Kids

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. Sumo Deadlift 10-10-10, then 2×10@90% of set 3

2. For time:
800m Run
20 Power Cleans @80% 1RM
800m Run

Performance
WL
3-position Clean + Jerk : Every 2:00 for 7 sets. Start at 60%

STRENGTH
Sumo Deadlift: 10@7, 10@8, 10@9, then 2×10@90% of set 3

METCON
For time:
800m Run
20 Power Cleans @80% 1RM
800m Run

ACCESSORY
a. Weighted Glute Bridge: 3×20
b. Cossack Squat: 3×20