Friday WOD – 102717

Luisa

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: 3×5, 80% of last week @21X0

2a. Staggered Stance Barbell Good Morning: 3×8 per leg @20X0
2b. Rounded Back Death March: 3×20 steps @20X0

3. 3 Rounds for time:
30 Wallballs 14/10
70 Single Unders

Fitness
1. Sumo Deadlift: 3×5, 80% of last week @21X0

2a. Staggered Stance Barbell Good Morning: 3×8 per leg @20X0
2b. Rounded Back Death March: 3×20 steps @20X0

3. 3 Rounds for time:
30 Wallballs 20/14
50 Double Unders

Performance
STRENGTH/ACCESSORY
1. Sumo Deadlift: 3×5, 80% of last week @21X0

2a. Staggered Stance Barbell Good Morning: 3×8 per leg @20X0
2b. Rounded Back Death March: 3×20 steps @20X0

METCON
3 Rounds for time:
30 Wallballs 20/14
50 Double Unders

WL
EMOM x 7: 3 Tng PC + PJ, moderate