Monday WOD – 031918

Rebecca

FREE MOVEMENT ASSESSMENT WORKSHOP SATURDAY APRIL 7TH 9:30AM!!
Dr. Todd Dersham, along with myself, will be offering this Workshop as a FREE service to all WCCF members!! Full details to come in a separate post.

INTRAMURAL OPEN
STANDINGS AFTER 4 WEEKS:
1. Sore, Sweaty & Swole
2. 2fit 2quit
3. All the ‘whe🏋’ up

We will be holding our 6TH EVENT immediately after the last Heat of 18.5 finishes this Friday! Our 6TH EVENT is a CORNHOLE TOURNAMENT!! Participation is not required but Top Pairs will earn 5 Bonus Points for their Intramural Team!

HEAT SIGNUPS FOR WEEK 5: 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
1a. OH + Front Rack Carry: 4×100′ /side
1b. Face Pulls: 4×20
1c. Ring Plank: 4×0:30

2. 4 Rounds at 80% effort:
400m Row
15 Burpees

Fitness
1a. OH + Front Rack Carry: 4×100′ /side
1b. Face Pulls: 4×20
1c. Ring Plank: 4×0:30

2. 4 Rounds at 80% effort:
400m Row
15 Burpees

Performance
WL
Hang Power Snatch: 5 EMOM x 5

STRENGTH
1a. OH + Front Rack Carry: 4×100′ /side
1b. Face Pulls: 4×20
1c. Ring Plank: 4×0:30

METCON
4 Rounds at 80% effort:
400m Row
15 Burpees

ENGINE
15-20 Easy Bike