Friday WOD – 060917

CarDio, with a hard 'D'.

CarDio, with a hard ‘D’.

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. Strict Press: 10,8,8,6,6@20X2, rest 1:30
1b. Chin Ups: 8,8,6,6,4@20X2, rest 1:30

2. Every 4 Minutes for 5 Rounds:
16 Burpees
16 DB Snatch 35/20
14 Situps

Fitness
1a. Strict Press: 10,8,6,4,4@20X2, rest 1:30
1b. Chin Ups: 8,8,6,6,4@20X2, rest 1:30

2. Every 4 Minutes for 5 Rounds:
18 Burpees
16 DB Snatch 50/35
14 TTB

Performance
STRENGTH
1a. Strict Press: 10,8,6,4,2@20X2, rest 1:30
1b. Chin Ups: 8,8,6,6,4@20X2, rest 1:30

METCON
Every 4 Minutes for 5 Rounds:
20 Burpees
16 DB Snatch 50/35
14 TTB

ACCESSORY
CGBP: 10,10,8,8 @30X0
BODBR: 10,10,8,8 @30X1