Wednesday WOD – 111517

Tilly

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
1. 3 Rounds NOT for time:
15 DB Side Plank Rotations per side
30s Weighted Hollow Hold
20s Weighted Arch Hold
10 Half kneeling Pallof Press /side

2. 7 Rounds:
50 Single Unders
30′ Bear Crawl
20 Hollow Rocks
10 SAKBS 26/18
Rest 1:30

Fitness
1. 3 Rounds NOT for time:
15 DB Side Plank Rotations per side
30s Weighted Hollow Hold
20s Weighted Arch Hold
10 Half kneeling Pallof Press /side

2. 7 Rounds:
30 Double Unders
30′ Bear Crawl
20 Hollow Rocks
10 SAKBS 35/26
Rest 1:30

Performance
WL
Jerk: 2 Tng EMOM x7

CORE
3 Rounds NOT for time:
15 DB Side Plank Rotations per side
30s Weighted Hollow Hold
20s Weighted Arch Hold
10 Half kneeling Pallof Press /side

METCON
7 Rounds:
40 Double Unders
30′ Bear Crawl
20 Hollow Rocks
10 SAKBS 53/35
Rest 1:30