Friday WOD – 110317

Kyle

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. Sumo Deadlift @21X0: 5-5-5, then 2×5@90%

2a. DBRDL @31X0: 3×12
2b. SL Glute Bridge @20X2: 3×10 per leg
2c. Monster Walk: 3×10 steps each direction

3. For time:
40-30-20-10 UB RKBS 53/35

Fitness
1. Sumo Deadlift @21X0: 5-5-5, then 2×5@90%

2a. DBRDL @31X0: 3×12
2b. SL Glute Bridge @20X2: 3×10 per leg
2c. Monster Walk: 3×10 steps each direction

3. For time:
40-30-20-10 UB RKBS 70/53

Performance
WL
EMOM x 7: 3 Tng PC + PJ, HTLW

STRENGTH/ACCESSORY
1. Sumo Deadlift @21X0: 5-5-5, then 2×5@90%

2a. DBRDL @31X0: 3×12
2b. SL Glute Bridge @20X2: 3×10 per leg
2c. Monster Walk: 3×10 steps each direction

METCON
For time:
40-30-20-10 UB RKBS 70/53

GYMNASTY
sHSPU: 3-5 EMOM x8
(same reps you did last week, adding 1 minute)