Wednesday WOD – 110117

Coach

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 Landmine Twist
0:20 Ring Plank (SA if possible)
20 Hollow Body Flutter Kicks

2. 2 Rounds:
700/600m Row
60′ Dual KB Front Rack Carry
500/400m Row
60′ Dual KB Front Rack Carry
300/200m Row
60′ Dual KB Front Rack Carry
Rest 4:00

Fitness
1. 3 Rounds NOT for time:
20 Landmine Twist
0:20 Ring Plank (SA if possible)
20 Hollow Body Flutter Kicks

2. 2 Rounds:
700/600m Row
60′ Dual KB Front Rack Carry
500/400m Row
60′ Dual KB Front Rack Carry
300/200m Row
60′ Dual KB Front Rack Carry
Rest 4:00

Performance
WL
Jerk: 3 Tng EMOM x7 HTLW!

CORE
3 Rounds NOT for time:
20 Landmine Twist
0:20 Ring Plank (SA if possible)
20 Hollow Body Flutter Kicks

METCON
2 Rounds:
700/600m Row
60′ Dual KB Front Rack Carry
500/400m Row
60′ Dual KB Front Rack Carry
300/200m Row
60′ Dual KB Front Rack Carry
Rest 4:00