Friday WOD – 111717

Adrian

THANKSGIVING SCHEDULE
Weds. 11/22 – No 6:30pm class
Turkey Day – Team Workout 8am!!!
Fri 11/24 – No morning classes

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: 5RM, then 2×5@90%

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

3a. Suitcase Step-up: 3×8 per leg
3b. Suitcase Carry: 3×100′ per arm

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

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

3a. Suitcase Step-up: 3×8 per leg
3b. Suitcase Carry: 3×100′ per arm

Performance
WL
EMOM x 7: 2 Tng PC + PJ

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

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

3a. Suitcase Step-up: 3×8 per leg
3b. Suitcase Carry: 3×100′ per arm

GYMNASTY
sHSPU: 3-5 EMOM x10
(same reps you did last week, adding 1 minute)