Saturday WOD – 102117

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
With a partner, for time:
800m Run together
60 Synchronized Burpees OTB
40 Synchronized Front Squats 95/65
40 Rope Pulls, split as desired

Fitness
With a partner, for time:
800m Run together
60 Synchronized Burpees OTB
40 Synchronized Front Squats 115/80
20 Rope Climbs, split as desired

Performance
WL
1. Segmented Snatch Pull + ppSnatch: 5×2
2. Segmented Clean Pull + ppClean & Jerk: 5×2
3. Front Squat: 5×2 @32X1

METCON
With a partner, for time:
800m Run together
60 Synchronized Burpees OTB
40 Synchronized Front Squats 135/95
20 Rope Climbs, split as desired