Friday WOD – 100617

COLUMBUS DAY SCHEDULE

WCCF OUTSIDE THE BOX
Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/

WORKOUT OF THE DAY

Wellness
1. Sumo Deadlift: 5×5 @21X0

2. Barbell Good Morning: 3×8 @20X0

3a. Single Leg Back Extension: 3×10 @30X0
3b. Single Arm Chinese KB Row: 3×10 @20X0

Fitness
1. Sumo Deadlift: 5×5 @21X0

2. Barbell Good Morning: 3×8 @20X0

3a. Single Leg Back Extension: 3×10 @30X0
3b. Single Arm Chinese KB Row: 3×10 @20X0

Performance
WL
Pause Jerk: 5×3
2-sec in bottom of dip

STRENGTH/ACCESSORY
1. Sumo Deadlift: 5×5 @21X0

2. Barbell Good Morning: 3×8 @20X0

3a. Single Leg Back Extension: 3×10 @30X0
3b. Single Arm Chinese KB Row: 3×10 @20X0