Monday WOD – 060517

Steve

Steve

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
1. Front rack forward lunges: 5×8 per leg

2. 4 rounds for time:
25 RKBS 44/26
20 Front Rack Squats

Fitness
1. Front rack forward lunges: 5×8 per leg

2. 4 rounds for time:
25 RKBS 53/35
20 Front Rack Squats

Performance
WL
Power Clean + HSC: EMOM for 7:00

STRENGTH
Front rack forward lunges: 5×8 per leg

METCON
4 rounds for time:
25 RKBS 70/53
20 Front Rack Squats

ACCESSORY
1. Staggered Stance RDL: 4×10
2. Back Extensions: 4×20 @3030

ENGINE
Row 6x800m @ RPE7. Rest 2:30