Monday WOD – 051517

Don’t Forget to Buy Tickets!

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

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

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. Romanian Deadlift: 10-10-10-10 @30X0

2. 5 Rounds for time:
20 RKBS
60 Single Unders
Rest 1:00

Fitness
1. Romanian Deadlift: 10-10-10-10 @30X0

2. 5 Rounds for time:
20 RKBS
40 Double Unders
Rest 1:00

Performance
WL
Power Clean: 5×2 @ last week’s 5RM

STRENGTH
Romanian Deadlift: 10-10-10-10 @30X0

METCON
6 Rounds for time:
25 RKBS
50 Double Unders
Rest 1:00

STRENGTH
Single Leg RDL: 4×10
Control > Load

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

ENGINE
Row 4x1500m @ RPE7. Rest 3:00