Thursday WOD – 060817

Ashley

Ashley

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. Back Squat: 3xMax Reps @33X0 Tempo using last week’s top weight.

2. 4 Rounds for time:
10 Front Squats 95/65
400m Run

Fitness
1. Back Squat: 3xMax Reps @33X0 Tempo using last week’s top weight.

2. 4 Rounds for time:
10 Front Squats 135/95
400m Run

Performance
ENGINE
MAP 10 – 60 Minutes
2:30 Bike
2:30 Row
1:00 Single Unders
0:45 FLR on Rings
100′ OH Carry per side