Tuesday WOD – 010918

2018 WCCF TEAM FITNESS CHALLENGE!!
All scores can be logged right in the Triib app!!!

However, also from a computer or the mobile site:https://whaling-city-crossfit.triib.com/events/challenges/238/

WORKOUT OF THE DAY

Wellness
1. 4 sets:
6 Seated or Partner Assisted Pull-ups
8 Kip Swings
30s Hollow Hold
30s Arch Hold

2. AMRAP 6
15/12 Calorie Row
9 K2E
Rest 3:00
AMRAP 6
12 Burpees
10 Ring Rows
Rest 3:00
AMRAP 6
15/12 Calorie Row
12 Burpees

Fitness
1. 4 sets:
3 Strict Pull-up
5 Kip Swing
6 kPull-up

2. AMRAP 6
15/12 Calorie Row
9 TTB
Rest 3:00
AMRAP 6
12 Burpees
10 Pull-ups
Rest 3:00
AMRAP 6
15/12 Calorie Row
12 Burpees

Performance
WL
PP Clean: 3 RM Tng

GYMNASTICS
4 sets:
1 sMU
4 rSwings
3 rMU
3 rDips

METCON
AMRAP 6
15/12 Calorie Row
9 TTB
Rest 3:00
AMRAP 6
12 Burpees
10 C2B
Rest 3:00
AMRAP 6
15/12 Calorie Row
12 Burpees