Monday WOD – 031218

Courtney

INTRAMURAL OPEN
REMINDER: MEG IS COMING TO TAKE AWESOME PHOTOS THIS WEEK! DON’T MISS IT!
HEAT SIGNUPS FOR WEEK 4: https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing

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

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
1. Deadlift @20X0: Build to heavy set of 5.

2. 4 Rounds for time:
10 Deadlift 165/115
15 Push-up

Fitness
1. Deadlift @20X0: Build to heavy set of 5.

2. 4 Rounds for time:
10 Deadlift 225/155
15 Pike Push-up

Performance
WL
Power Snatch: 5 EMOM x 5 (add 2.5# to last week)

STRENGTH
Deadlift @20X0: Build to heavy set of 5.

METCON
4 Rounds for time:
10 Deadlift 275/185
15 HSPU

ACCESSORY
3 Rounds NOT for time:
8 Staggered stance Good Morning /leg
8 Powell Raises /side
15 Side Plank Rotations