Monday WOD – 042417

GET FIT CHALLENGE
Our next Get Fit Challenge Starts TUESDAY! 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. Deadlift: 10-10-10-10-10

2. 4 Rounds for time:
25 RKBS 53/35
40 Air Squats

Fitness
1. Deadlift: 10-10-10-10-10

2. 4 Rounds for time:
25 RKBS 70/53
50 Air Squats

Performance
WL
Power Clean: 3 Reps Every 90s for 7 sets

STRENGTH
Deadlift: 10-10-10-10-10

METCON
4 Rounds for time:
25 RKBS 80/62
50 Air Squats

ACCESSORY
1. Rear Foot Elevated Split Squat: 4×8/side @30X0
2. Single Leg Weighted Glute Bridge: 4×12/side
Alternate sets of 1&2.

ENGINE
Lactic Power Test: 1:00 Max Effort Row for Meters.