Monday WOD – 101617

Barbell Club with Coach Colin.

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. Tall Kneeling Alternating KB Press: 3×6 @20X2
1b. Band Pull aparts: 3×15

2. Push Press: 6×3

3. AMRAP 12
5 Knee Raises
10 KB Snatch 35/26
40 Single Unders

Fitness
1a. Tall Kneeling Alternating KB Press: 3×6 @20X2
1b. Band Pull aparts: 3×15

2. Push Press: 6×3

3. AMRAP 12
5 TTB
10 KB Snatch 53/35
20 Double Unders

Performance
WL
Power Snatch: 7×1
2 -sec Pause with barbell 2″ off the ground

STRENGTH
1a. Tall Kneeling Alternating KB Press: 3×6 @20X2
1b. Band Pull aparts: 3×15

2. Push Press: 6×2

METCON
AMRAP 12
5 TTB
10 KB Snatch 53/35
20 Double Unders

ENGINE
6x500m Row – rest/walk 90s
Same pace every round.