Tuesday WOD – 102417

Corinne

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. EMOM x 10
Min 1: 5 Back Squats
Min 2: 10 Rings Rows

2. For time:
50 Front Rack Lunges 75/55
50 Jumping Pull-ups

Fitness
1. EMOM x 10
Min 1: 5 Back Squats
Min 2: 5 sPullups

2. For time:
50 Front Rack Lunges 95/65
50 Pull-ups

Performance
WL
Tng Clean: 3 EMOMx7, moderate

STRENGTH
1. EMOM x 10
Min 1: 5 Back Squats
Min 2: 3-5 Muscle Ups

METCON
For time:
50 Front Rack Lunges 115/85
50 C2B Pull-ups

ACCESSORY
a. Bulgarian Split Squat: 3×8 @31X0 – rest 60s
b. Bicep Curls: 3×8 per arm @20X0 – rest 60s