Thursday WOD – 101217

Nikki

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. Bench Press: 3×8 @30X0
1b. KB Front Rack Carry: 3×100′

2. AMRAP 3
3 Rope Pulls
3, 6, 9, etc Burpees
Rest 2:00
x3

Fitness
1a. Bench Press: 3×8 @30X0
1b. KB Front Rack Carry: 3×100′

2. AMRAP 3
1 Rope Climb
3, 6, 9, etc Burpees
Rest 2:00
x3

Performance
ENGINE
MAP 10 – 60 Minutes
2:00 Bike
2:00 Row
1:00 Single Unders
0:20 1-arm Ring FLR /side
100′ KB Front Rack Carry /side

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