Wednesday WOD – 102517

Amy

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:
20 Medball Russian Twist
20 Ring Mtn Climbers
20 Hollow Rocks

2. 3 Rounds:
15 Cal Row
15 RKBS
15 Burpees
Rest 2:00
x2 with a 5:00 rest in the middle

Fitness
1. 3 Rounds NOT for time:
20 Medball Russian Twist
20 Ring Mtn Climbers
20 Hollow Rocks

2. 3 Rounds:
18 Cal Row
18 RKBS
18 Burpees
Rest 2:00
x2 with a 5:00 rest in the middle

Performance
WL
Jerk: 3 Tng EMOM x7 moderate!

CORE
3 Rounds NOT for time:
20 Medball Russian Twist
20 Ring Mtn Climbers
20 Hollow Rocks

METCON
3 Rounds:
20 Cal Row
20 RKBS
20 Burpees
Rest 2:00
x2 with a 5:00 rest in the middle

ACCESSORY
sHSPU: 3-5 EMOM x7
(same reps you did last week, adding 1 minute)