Friday WOD – 102017

Adrian

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: 6×3 @21X0

2. Staggered Stance Barbell Good Morning: 3×8 per leg @20X0

3. Rounded Back Death March: 3×20 steps @20X0

4. EMOMx8: 20 RKBS

Fitness
1. Sumo Deadlift: 6×3 @21X0

2. Staggered Stance Barbell Good Morning: 3×8 per leg @20X0

3. Rounded Back Death March: 3×20 steps @20X0

4. EMOMx8: 20 RKBS

Performance
STRENGTH/ACCESSORY
1. Sumo Deadlift: 6×3 @21X0

2. Staggered Stance Barbell Good Morning: 3×8 per leg @20X0

3. Rounded Back Death March: 3×20 steps @20X0

4. EMOMx8: 20 RKBS

5. Bench Press: 4×6 @30X0

METCON?
EMOM x 10
odd: 3 Tng PC + PJ
even: 3-5 BMU