Monday WOD – 102317

Nikita

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. 4 sets:
1 wall walk
:20 HS hold
10 tall kneeling kb presses @20X0
15 band pull aparts

2. 5 rounds:
10 Knee Raises
80 Single Unders
100’ Bear Crawl
Rest 1:00

Fitness
1. 4 sets:
1 wall walk
:20 HS hold
10 tall kneeling kb presses @20X0
15 band pull aparts

2. 5 rounds:
10 TTB
60 Double Unders
30 Shoulder Taps
Rest 1:00

Performance
WL
Power Snatch: EMOMx7
3 Tng Reps, moderate

STRENGTH
4 sets:
1 wall walk
:20 HS hold
10 tall kneeling kb presses @20X0
15 band pull aparts

METCON
5 rounds:
10 TTB
60 Double Unders
50’ HS Walk
Rest 1:00

ENGINE
7x500m Row – rest/walk 90s
Same pace as last week.