Tuesday WOD – 021318

Hope Coach Colin had the Happiest of Birthdays!

6TH ANNUAL EASTOVER FARM KIDS CAMP!
Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/

INTRAMURAL OPEN
LET US KNOW IF YOU WANT TO PARTICIPATE AND HAVE NOT BEEN RECRUITED TO A TEAM!!
3rd Annual Intramural Open at WCCF! This 6 week event coincides with the worldwide CrossFit Games Open each year. Everyone splits up into Teams and we all throwdown every Friday for 5 weeks on whatever Open Workout is announced on Thursday night at 8pm!
FULL DETAILS: http://whalingcitycrossfit.com/2018/01/2018-intramural-open/

WORKOUT OF THE DAY

Wellness
1a. Front Squat @20X0: 10-8-6-6-6
1b. 5 Strict Pull-ups @20X2 (assisted, seated or banded)

2. 7 Rounds for time:
8 Ring Rows
15 Jumping Lunges
200′ Shuttle Run

Fitness
1a. Front Squat: 10-8-6-6-6
1b. 5 Strict Pull-ups @20X2 (assisted, seated or banded)

2. 7 Rounds for time:
5 pull-ups
15 Jumping Lunges
200′ Shuttle Run

Performance
1a. Front Squat: 10-8-6-6-6
1b. 5 Strict Pull-ups @20X2 (weighted)

METCON
7 Rounds for time:
7 c2b pull-ups
15 Jumping Lunges
200′ Shuttle Run

ACCESSORY
Barbell Hip Thrust: 3×10

GYMNASTICS
4 Rounds:
5 False Grip Ring sPull-ups
10 L-ups (support position on Rings)
8 Strict K2E