Monday WOD – 100917

Grace

COLUMBUS DAY SCHEDULE
No 5am or 6am Class! Gym will open for 8:30am class!
No 5:30 or 6:30pm Class!

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
1a. Double KB Z Press, alternating: 3×6 @20X2
1b. DB/KB High Pull: 3×6 @20X0

2. Push Press: 6×3

3. AMRAP 14
7 Push-ups
14 DB Snatch 35/20
42 Single Unders

Fitness
1a. Double KB Z Press, alternating: 3×6 @20X2
1b. DB/KB High Pull: 3×6 @20X0

2. Push Press: 6×3

3. AMRAP 14
7 Push-ups
14 DB Snatch 50/35
28 Double Unders

Performance
WL
Power Snatch: 6×2
2 -sec Pause with barbell 2″ off the ground

STRENGTH
1a. Double KB Z Press, alternating: 3×6 @20X2
1b. DB/KB High Pull: 3×6 @20X0

2. Push Press: 6×3

METCON
AMRAP 14
7 Push-ups
14 DB Snatch 50/35
28 Double Unders