Monday WOD – 030518

Sarah and Baby Zoe during 18.2 #FitPregnancy

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. Deadlift @20X0: 5×6 @last week’s top set.
1b. SA DB Glute Bridge Floor press @20X1: 5×6

2. 4 Rounds NOT for time:
10 Suitcase Deadlift + 100’ Carry /side @21X0
15 Side Plank Rotations
15 Push-ups / Ring Push-ups

Fitness
1a. Deadlift @20X0: 5×6 @last week’s top set.
1b. SA DB Glute Bridge Floor press @20X1: 5×6

2. 4 Rounds NOT for time:
10 Suitcase Deadlift + 100’ Carry /side @21X0
15 Side Plank Rotations
15 Push-ups / Ring Push-ups

Performance
WL
Power Snatch: 5 EMOM x 5

STRENGTH
1a. Deadlift @20X0: 5×6 @last week’s top set.
1b. SA DB Glute Bridge Floor press @20X1: 5×6

ACCESSORY 1
4 Rounds NOT for time:
10 Suitcase Deadlift + 100’ Carry /side @21X0
15 Side Plank Rotations
15 Push-ups / Ring Push-ups

ACCESSORY 2
3 Rounds NOT for time:
8 Staggered stance Good Morning /leg
8 Powell Raises /side
50′ Front Rack Carry AHAP