Tuesday WOD – 041117

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. Tempo Push Press: 4×10 @X331
2. Single Arm High Pull: 4×10 @X131
Alternate sets of 1&2.

3. 3 Rounds for time:
400m Run
15-10-5 Seated Pull-ups
20-15-10 Pushups

Fitness
1. Tempo Push Press: 4×10 @X331
2. Single Arm High Pull: 4×10 @X131
Alternate sets of 1&2.

3. 3 Rounds for time:
400m Run
15-10-5 Strict Pull-ups
20-15-10 Strict Ring Dips

Performance
WL
Power Position Power Snatch: 5×3

STRENGTH
1. Tempo Push Press: 4×10 @X331
2. Single Arm High Pull: 4×10 @X131
Alternate sets of 1&2.

METCON
3 Rounds for time:
400m Run
15-10-5 Strict Pull-ups
20-15-10 Strict Ring Dips

GYMNASTICS
Day 8. Refer to Gymnastics Workbook.