Tuesday WOD – 101017

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. Step downs: 3×8 per leg @30X0
1b. Ring Row: 3×8 @3030

2a. BS: 4×5@20X1
2b. sPull-up: 4×4@20X1

3. 4 rounds:
400m Run
50′ OH Walking lunges 35/20
Rest 2:00

Fitness
1a. Step downs: 3×8 per leg @30X0
1b. Ring Row: 3×8 @3030

2a. BS: 4×4@20X1
2b. sPull-up: 4×4@20X1

3. 4 rounds:
400m Run
50′ OH Walking lunges 50/35
Rest 2:00

Performance
WL
PowPos Clean: 3 EMOMx6

STRENGTH
1a. Step downs: 3×8 per leg @30X0
1b. Ring Row: 3×8 @3030

2a. BS: 4×3@20X1
2b. sPull-up: 4×3@20X1

METCON
4 rounds:
400m Run
50′ OH Walking lunges 50/35
Rest 2:00

ACCESSORY
a. Bulgarian Split Squat: 3×8 @31X0 – rest 60s
b. Side Lying Hip Raises: 3×15 /side – rest 60s (https://instagram.com/p/BXjNmqqA4q0/)

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