Saturday WOD – 111117

Laurel

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
With a Partner, AMRAP 25:
30 Shuttle Runs, 30′ segments
150 Air Squats
50 Ring Rows
30 Shuttle Run, 30′ segments
150 Air Squats
50 Knee Raises

Fitness
With a Partner, AMRAP 25:
30 Shuttle Runs, 30′ segments
150 Air Squats
50 Pull-ups
30 Shuttle Run, 30′ segments
150 Air Squats
50 TTB

Performance
WL
1. Snatch + Hang Snatch + OHS: 5 sets
2. Clean & 2 Jerks: 5 sets
3. 1&1/4 Front Squat: 5×2

METCON
With a Partner, AMRAP 25:
30 Shuttle Runs, 30′ segments
150 Air Squats
50 C2B
30 Shuttle Run, 30′ segments
150 Air Squats
50 TTB