Wednesday WOD – 053117

Joe

Joe

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
1a. 1-arm DB Z Press: 4×10 each side @20X0
1b. Hanging L-Sit: 4xME

2. 5 Rounds:
2:00 Bike
1:00 Burpees
1:30 Walking Rest
Goal is to hit the same distance and # of burpees each round.

Fitness
1a. 1-arm DB Z Press: 4×10 each side @20X0
1b. Hanging L-Sit: 4xME

2. 5 Rounds:
2:00 Bike
1:00 Burpees
1:30 Walking Rest
Goal is to hit the same distance and # of burpees each round.

Performance
WL
Push Press: 6×3 @80-85%

STRENGTH
1a. 1-arm DB Z Press: 4×10 each side @20X0
1b. Hanging L-Sit: 4xME

METCON
5 Rounds:
2:00 Bike
1:00 Burpees
1:30 Walking Rest
Goal is to hit the same distance and # of burpees each round.

ACCESSORY
L-sit rope pull up: 3 x 10
Band pull aparts: 3 x 30
Ring Body Saw: 3 x 10