Wednesday WOD – 081016

Nikki

Nikki

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
Warmup – 3 Rounds:
1:00 Row
8 Arch to Big Hollow Kip Swings
10sec L-Sit
10 Supermans w/ PVC Pipe
10 1-arm DB Presses

1. The HSPU
Work on perfecting the kip, or building the strength to perform strict.

2. 3 Rounds for time:
500m Row
25 Push Press 95/65
Rest 3:00 between rounds.

Performance
GYMNASTICS
Test: 3xME Kipping HSPU – Rest as needed.

METCON
3 Rounds for time:
500m Row
25 Push Press 95/65
Rest 3:00 between rounds.

ENGINE
Run: 30 rounds of 40s run at moderate pace with 20s walking rest.