Friday WOD – 033018

FIST BUMP

INTRAMURAL OPEN
FINAL STANDINGS:
1. Sore, Sweaty & Swole – 194 points
2. 2fit 2quit – 182 points
3. All the ‘whe🏋’ up – 130 points

FREE MOVEMENT, MOBILITY, AND STRENGTH BALANCE WORKSHOP SATURDAY APRIL 7TH 9:30AM!!
Dr. Todd is bringing his expertise as a Chiropractor and Active Life Coach to this Movement, Mobility and Strength Balance workshop​. This special event is an in-house only workshop for Whaling City CrossFit members.​ Normally, a workshop like this would cost each attendee between $40 and $80, but we are offering this one time only for FREE! Full details and REGISTRATION here: https://whaling-city-crossfit.triib.com/events/movement-mobility-and-strength-balance-with-dr-dersham

FYI: The only regular class on Saturday the 7th will be our 8am WOD!! All other classes will be canceled as we encourage all of you to attend the workshop!!

KIDS & TEENS SPRING SESSION STARTS APR 23RD!
Registration now open: http://whalingcitycrossfit.com/kids-teens-cf/

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

WORKOUT OF THE DAY

Wellness
A1. Front Squat @32X0: 5×3
A2. Ring Row @3032: 5×8

B. AMRAP 3 rest 2:00 x3
12 Wallballs 14/10
10 Burpees

Fitness
A1. Front Squat @32X0: 5×3
A2. Ring Row @3032: 5×8

B. AMRAP 3 rest 2:00 x3
12 Wallballs 20/14
10 Burpees

Performance
A. Jerk w/ Pause in Dip: 6×2 @65-75%

A1. Front Squat @32X0: 5×3
A2. Ring Row @3032: 5×8

B. AMRAP 3 rest 2:00 x3
12 Wallballs 20/14
10 Burpees

C. sMU: 5×2
(Working towards sMU? 4×5 Partner assisted transitions on high rings)