Wednesday WOD – 060717

Todd

Todd

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. Power Position Snatch: Practice Makes Perfect.

2. 3 RFT:
1k Row
1mi Bike

Fitness
1. Power Position Snatch + Hang Snatch: 5 sets

2. 3 RFT:
1k Row
1mi Bike

Performance
WL
Power Position Snatch + Hang Snatch: 5 sets

METCON
3 RFT:
1k Row
800m Run

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

ACCESSORY
Front Squats: 4×10