Thursday WOD – 111617

THANKSGIVING SCHEDULE
Weds. 11/22 – No 6:30pm class
Turkey Day – Team Workout 8am!!!
Fri 11/24 – No morning classes

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: 5RM, then 2×5@90%
1b. Rope Rows @30X0: 5×10

2. AMRAP 12
3 Rope Pulls
3 Rope Knees to Elbows
20 Burpees

Fitness
1a. Bench Press @30X0: 5RM, then 2×5@90%
1b. Rope Rows @30X0: 5×10

2. AMRAP 12
2 Rope Climbs
20 Burpees

Performance
ENGINE
MAP 10 – 60 Minutes
3:00 Bike
3:00 Row
1:00 Single Unders
100′ KB Front Rack + OH Carry /side