Monday WOD – 050817

MEMORIAL DAY MURPH!!
Our 6th Annual Memorial Day Murph WOD will be taking place on Saturday, May 27th! Similar to how we did the FNL for the Open, I have created a Heat Signup sheet. Depending on how many people sign up, we will have either 2 or 3 heats. SIGN UP ASAP if you are participating and if you are planning to perform RX, meaning WEARING A WEIGHT VEST, please put Rx with your name! https://docs.google.com/spreadsheets/d/1LNtQRVPkZtnbY33er8_1zNjRQufpbunAoyyMQ8CF1kA/edit?usp=sharing

LIL’ BEASTS SUMMER PROGRAM
Registration is open for our Kids Summer Program on Eastover Farm. Full details and Registration links here.

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 DEADLINE TO PURCHASE IS MAY 15th!! 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. Power Clean: 5RM TnG, then 2×5@90%

2. EMOM 16
Even: 20 RKBS 53/35
Odd: 8 Burpees Over the KB

Fitness
1. Power Clean: 5RM TnG, then 2×5@90%

2. EMOM 16
Even: 25 RKBS 70/53
Odd: 10 Burpees Over the KB

Performance
WL
Power Clean: 5RM TnG, then 2×5@90%

METCON
EMOM 16
Even: 25 RKBS 80/62
Odd: 12 Burpees Over the KB

STRENGTH
Single Leg RDL: 4×10

ACCESSORY
1. Banded GHR: 4×8 @30X0
2. Back Extensions: 4×20 @3030

ENGINE
Row 3x2000m @ RPE7. Rest 3:00