Wednesday WOD – 021418

Today was Coach Kelsea’s Birthday! HBD!

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
1. SA KB Z-Press @20X1: 4×10

2. 10:00 @80-90% rest 3:00 x2
400/350m Row
1 Wall Climb
10 Sit-ups
Sustainable pace!!!

Fitness
1. SA KB Z-Press @20X1: 4×10

2. 10:00 @80-90% rest 3:00 x2
400/350m Row
1 Wall Climb
10 V-ups
Sustainable pace!!!

Performance
STRENGTH
SA KB Z-Press @20X1: 4×10

METCON
10:00 @80-90% rest 3:00 x2
400/350m Row
1 Wall Climb
10 Sit-ups
Sustainable pace!!!

ENGINE
4 Rounds:
15/12 Bike
10 sHSPU
Rest 1:00