Wednesday WOD – 051017

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

MOTHER’S DAY WE ARE CLOSED!!
All our Coaches are either Mothers or have numerous very important Mothers in their lives. Hence, we are closed for this holiday. Go kiss a Mom!

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 Position Snatch: 10 Mins Technique work.

2. 5 Rounds:
400m Row
.4mi Bike
Rest 2:00
Increasing split time every round.

Fitness
1. Power Position Snatch: Moderate Double

2. 5 Rounds:
400m Row
.4mi Bike
Rest 2:00
Increasing split time every round.

Performance
WL
Power Position Snatch: Heavy Double

METCON
5 Rounds:
400m Row
.4mi Bike
Rest 2:00
Increasing split time every round.

STRENGTH
Back Squat: 4×8 @31X1 Tempo

ACCESSORY
1. Belt Squats: 4×15
2. Natural Knee Extensions: 4×12 @30X0