Saturday WOD – 110417

Blake

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
For time:
40 Thrusters 45/35
20 Seated Pull-ups
400m Run
80 Thrusters 45/35
40 Ring Rows
800m Run

Must split Thrusters and Pull-ups/Rows evenly. Run together.

Rest 5:00

For time:
400m Suitcase Carry 53/35
40 Synchronized Burpees
400m Run

Fitness
For time:
40 Thrusters 45/35
20 Pull-ups
400m Run
80 Thrusters 45/35
40 Pull-ups
800m Run

Must split Thrusters and Pull-ups evenly. Run together.

Rest 5:00

For time:
400m Suitcase Carry 70/53
40 Synchronized Burpees
400m Run

Performance
WL
1. Snatch Balance + 2OHS: 5 sets
2. 2 Cleans & 1 Jerk: 5 sets
3. 1&1/4 Front Squat: 5×2

METCON
For time:
40 Thrusters 45/35
20 C2B Pull-ups
400m Run
80 Thrusters 45/35
40 C2B Pull-ups
800m Run

Must split Thrusters and Pull-ups evenly. Run together.

Rest 5:00

For time:
400m Suitcase Carry 70/53
40 Synchronized Burpees
400m Run