Thursday WOD – 110917

Paula

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 – Add 2.5-5# to each of last week’s sets.
1b. Rope Rows @30X0: 5×8

2. AMRAP12
10 Burpees
5 Rope Knees to Elbows
10 Pushups
10 Ring Rows

Fitness
1a. Bench Press @30X0: 5×5 – Add 2.5-5# to each of last week’s sets.
1b. Rope Rows @30X0: 5×8

2. AMRAP 12
10 Burpees
1 Rope Climb
10 Pushups
10 Ring Rows
Rest 2:00

Performance
ENGINE
MAP 10 – 60 Minutes
2:00 Bike
2:00 Row
1:00 Single Unders
100′ Dual KB Front Rack Carry /side