Thursday WOD – 100517

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. Bench Press: 3×10 @30X0

2. 6 Rounds:
3 Rope Pulls
2 Wall Walks
15/12 Cal Bike
rest 1:00

Fitness
1. Bench Press: 3×10 @30X0

2. 6 Rounds:
1 Rope Climb
2 Wall Walks
15/12 Cal Bike
rest 1:00

Performance
ENGINE
MAP 10 – 60 Minutes
2:00 Bike
2:00 Row
400m Run
0:20 1-arm Ring FLR /side
100′ Axle Bar OH Carry w/ KBs hanging from ends