Tuesday WOD – 050917

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. 1-arm KB Push Press: 4×8 each side @30X3

2. 6 Rounds for time:
8 Seated self-assisted Pull-ups
20 Hollow Rocks
60 Single Unders

Fitness
1. 1-arm KB Push Press: 4×8 each side @30X3

2. 6 Rounds for time:
5 Strict Pull-ups
25 Hollow Rocks
40 Double Unders

Performance
WL
Snatch Balance: 7×1

STRENGTH
1-arm KB Push Press: 4×8 each side @30X3

METCON
6 Rounds for time:
8 Strict Pull-ups
30 Hollow Rocks
60 Double Unders

GYMNASTICS
2 Rounds, rest as needed:
ME Around the World (Straight Leg)
ME Ring Push Ups
10 Rope L-Sit Pull-ups

ACCESSORY
120 Band Pull aparts

ENGINE
Bike 8×3:00 on/2:00 off
Pacing: Moderate. Try to keep same RPMs each round.