Monday WOD – 111317

Sherri

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. Standing Alternating DB Press: 3×6 per arm @20X1

2. Push Press: 5RM, then 2×5@90%

3. 5 Rounds:
1:00 Bike
15 Push-up
Rest 1:30

Fitness
1. Standing Alternating DB Press: 3×6 per arm @20X1

2. Push Press: 5RM, then 2×5@90%

3. 5 Rounds:
1:00 Bike
10 Pike Push-up
Rest 1:30

Performance
WL
Power Snatch: EMOMx7 – 2 Tng Reps

STRENGTH
1. Standing Alternating DB Press: 3×6 per arm @20X1

2. Push Press: 5RM, then 2×5@90%

METCON
5 Rounds:
1:00 Bike
8 Deficit HSPU 6/4″
Rest 1:30

ENGINE
10x500m Row – rest/walk 90s
Same pace as last week.