Wednesday WOD – 101817

Kelsea

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. 3 Rounds NOT for time:
10 Landmine Russian Twist
20 Ring Mtn Climbers
20 Hollow Hold Flutter Kicks

2. 2 Rounds for time:
200m Run
100′ Bear Crawl
Rest 1:00
400m Run
75′ Bear Crawl
Rest 1:00
600m Run
50′ Bear Crawl
Rest 3:00

Fitness
1. 3 Rounds NOT for time:
10 Landmine Russian Twist
20 Ring Mtn Climbers
20 Hollow Hold Flutter Kicks

2. 2 Rounds for time:
200m Run
5 Wall Walks
Rest 1:00
400m Run
3 Wall Walks
Rest 1:00
600m Run
1 Wall Walk
Rest 3:00

Performance
WL
Jerk: 3 Tng EMOM x6

CORE
3 Rounds NOT for time:
10 Landmine Russian Twist
20 Ring Mtn Climbers
20 Hollow Hold Flutter Kicks

METCON
2 Rounds for time:
200m Run
50′ HS Walk
Rest 1:00
400m Run
35′ HS Walk
Rest 1:00
600m Run
20′ HS Walk
Rest 3:00

ACCESSORY
sHSPU: 3-5 EMOM x6