Friday WOD – 042117

GET FIT CHALLENGE
Registration for our next Get Fit Challenge is now OPEN: http://whalingcitycrossfit.com/get-fit-challenge/
Tuesday, Wednesday, and Friday at 6am!!

PAY IT FORWARD: Share the Fitness
For the whole month of April, get $40 off your membership when you refer someone to either our On-Ramp or Get Fit programs!

PROM NIGHT!!
On 6/17/17, our 5 Year Anniversary Party will be a PROM NIGHT at Eastover Farm in Rochester!! Drinks, Dinner, Dancing with all your favorite people!! Tickets go on Sale NOW! Head to the Facebook event for full details: https://www.facebook.com/events/1857179337938119/
If you don’t have FB, go here to buy a ticket: https://whaling-city-crossfit.triib.com/events/

WORKOUT OF THE DAY

Wellness
1. Rope Climb Practice

2. 6 Rounds for time:
3 Rope Pulls
20 DB Snatch, alternating 35/20

Fitness
1. Rope Climbs
What’s the smallest number of Pulls it takes you?

2. 6 Rounds for time:
1 Rope Climb
20 DB Snatch, alternating 50/35

Performance
WL
Pause Jerk (2-count in Receiving position): 2-2-2-2-2

STRENGTH
Legless Rope Climb: 10 for time.

METCON
6 Rounds for time:
3 Muscle Ups
20 DB Snatch, alternating 50/35

GYMNASTICS
Day 13. Refer to Gymnastics Workbook.

ENGINE
10-15min Easy Bike