Friday WOD – 060217

Laura. Always serious.

Laura. Always serious.

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

PROM NIGHT!!
Prom Night is coming up on 6/17/17!!! Our 5 Year Anniversary Party at Eastover Farm in Rochester!! Drinks, Dinner, Dancing with all your favorite people!! Tickets Still on Sale!! 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. Push Jerk: 5×3
1b. Chin Ups: 5×8 @20X2

2. 4 Rounds for time:
15 Push-ups
15 DB Snatch (alternating) 25/15

Fitness
1a. Push Jerk: 5×3
1b. Chin Ups: 5×8

2. 4 Rounds for time:
12 Ring Dips
15 DB Snatch (alternating) 50/35

Performance
WL/STRENGTH
1. Tall Jerks: 3×5 empty barbell
2a. 2 Push Jerks + 1 Jerk: 5 sets
2b. Chin Ups: 5×8

METCON
4 Rounds for time:
7 Muscle Ups
15 DB Snatch (alternating) 70/50

ACCESSORY
CGBP: 4×10 @30X0
BODBR: 4×10 @30X1