Tuesday WOD – 053017

Family

Family

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 Sales extended to May 22nd!! 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: 8-8-8-8-8 @30X0

2. 4 Rounds for time:
10 1-arm Swings L 53/35
100′ Suitcase Carry L
10 1-arm Swings R
100′ Suitcase Carry R
500m Row

Fitness
1. Romanian Deadlift: 8-8-8-8-8 @30X0

2. 4 Rounds for time:
10 1-arm Swings L 70/53
100′ Suitcase Carry L
10 1-arm Swings R
100′ Suitcase Carry R
500m Row

Performance
WL
Power Clean: 2 EMOM for 7:00

STRENGTH
Romanian Deadlift: 8-8-8-8-8 @30X0

METCON
4 Rounds for time:
10 1-arm Swings L 70/53
100′ Suitcase Carry L
10 1-arm Swings R
100′ Suitcase Carry R
500m Row

STRENGTH
Single Leg RDL: 4×10
Control > Load

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

ENGINE
Row 5x1000m @ RPE7. Rest 3:00