Thursday WOD – 101917

Justin

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: 4×6 @30X0
1b. KB Front Rack Carry: 4×100′

2. AMRAP 3
7/5 Pushups
10 SADBPP 25/20
12 Air Squats
Rest 2:00
x4

Fitness
1a. Bench Press: 4×6 @30X0
1b. KB Front Rack Carry: 4×100′

2. AMRAP 3
7/5 Pushups
10 SADBPP 40/30
12 Air Squats
Rest 2:00
x4

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