Thursday WOD – 102617

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. Floor Press: 4×6 @21X0
1b. KB Suitcase + OH Carry: 4×100′

2. 5 Rounds for time:
10 Shuttle Runs
10 Push-ups
10 Calorie Bike
Rest 2:00

Fitness
1a. Floor Press: 4×6 @21X0
1b. KB Suitcase + OH Carry: 4×100′

2. 5 Rounds for time:
10 Shuttle Runs
10 Push-ups
10 Calorie Bike
Rest 2:00

Performance
ENGINE
MAP 10 – 60 Minutes
2:00 Bike
2:00 Row
1:00 Single Unders
50′ BLBC
100′ KB Front Rack Carry /side