Tuesday WOD – 060617

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. 1-arm DB Z Press: 4×8 each side @20X0
1b. 1-arm Ring Row: 4×8 each side

2. AMRAP 14
40 Single Unders
3, 6, 9, 12…etc Pull-ups
3, 6, 9, 12…etc Pushups

Fitness
1a. 1-arm DB Z Press: 4×8 each side @20X0
1b. 1-arm Ring Row: 4×8 each side

2. AMRAP 14
30 Double Unders
3, 6, 9, 12…etc Pull-ups
3, 6, 9, 12…etc Pushups

Performance
WL
Push Press: 6×3 @80-85%. Add 2.5# to last week.

STRENGTH
1a. 1-arm DB Z Press: 4×8 each side @20X0
1b. 1-arm Ring Row: 4×8 each side

METCON
AMRAP 14
30 Double Unders
3, 6, 9, 12…etc Pull-ups
3, 6, 9, 12…etc HSPU

ACCESSORY
Weighted pull up: 3 x 5
Band pull aparts: 3 x 30
Ring Body Saw: 3 x 10