Thursday WOD – 110217

Caleigh

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
1a. Bench Press @30X0: 5-5-5, then 2×5 @90%
1b. Rope Rows @30X0: 5×8

2. AMRAP 13
5 DB Renegade Row + Push-up 20/15
15 Air Squats
50 Single Unders

Fitness
1a. Bench Press @30X0: 5-5-5, then 2×5 @90%
1b. Rope Rows @30X0: 5×8

2. AMRAP 13
5 DB Renegade Row + Push-up 35/25
15 Air Squats
30 Double Unders

Performance
ENGINE
MAP 10 – 60 Minutes
2:00 Bike
2:00 Row
1:00 Single Unders
100′ KB Suitcase + OH Carry /side