Monday WOD – 103017

Janmarie

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. Half Kneeling KB Press: 3×8 @20X1

2. Push Press: 5-5-5, then 2×5 @90%

3. 5 Rounds:
2 TGU 35/26
30′ Bear Crawl
10 Burpees
Rest 1:00

Fitness
1. Half Kneeling KB Press: 3×8 @20X1

2. Push Press: 5-5-5, then 2×5 @90%

3. 5 Rounds:
2 TGU 44/35
2 Wall Climbs
12 Burpees
Rest 1:00

Performance
WL
Power Snatch: EMOMx7
3 Tng Reps, HTLW

STRENGTH
1. Half Kneeling KB Press: 3×8 @20X1

2. Push Press: 5-5-5, then 2×5 @90%

METCON
5 Rounds:
2 TGU 53/35
2 Wall Climbs
15 Burpees
Rest 1:00

ENGINE
8x500m Row – rest/walk 90s
Same pace as last week.