Wednesday WOD – 022818

Amanda

INTRAMURAL OPEN
HEAT SIGNUPS FOR WEEK 2: https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing

FULL DETAILS: http://whalingcitycrossfit.com/2018/01/2018-intramural-open/

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

WORKOUT OF THE DAY

Wellness
1a. SA KB Z-Press @20X1: 4×6
1b. KB Russian Twist: 4×20
1c. 0:30 HS Hold / 30’ HSW

2. 5 Rounds NOT for time:
10 Push-ups / HSPU
12 Supermans / arch ups
15 Hollow Rocks
45 Single Unders
Rest 1:00

Fitness
1a. SA KB Z-Press @20X1: 4×6
1b. KB Russian Twist: 4×20
1c. 0:30 HS Hold / 30’ HSW

2. 5 Rounds NOT for time:
10 Push-ups / HSPU
12 Supermans / arch ups
15 Hollow Rocks
45 Single Unders
Rest 1:00

Performance
1a. SA KB Z-Press @20X1: 4×6
1b. KB Russian Twist: 4×20
1c. 0:30 HS Hold / 30’ HSW

2. 5 Rounds NOT for time:
10 Push-ups / HSPU
12 Supermans / arch ups
15 Hollow Rocks
45 Single Unders
Rest 1:00

ENGINE
3 Rounds:
15/12 Ski Erg
15/12 Bike
Rest 1:00