Monday WOD – 032618

Friday Night Lights 18.4

INTRAMURAL OPEN
FINAL STANDINGS TBA!! Another year in the books! This year might have been the most fun yet. We will certainly be doing another WCCF Cornhole Tourney. Maybe an outdoor one this summer!

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. Back Squat @30X0: 4×12 moderate
A2. Strict Pull-up @20X1: 4xMax-2 or 3

B. 4 sets:
10 Renegade Rows
20 Walking Lunge steps
Rest 1:00

Fitness
A1. Back Squat @30X0: 4×12 moderate
A2. Strict Pull-up @20X1: 4xMax-2 or 3

B. 4 sets:
10 Renegade Rows
20 Walking Lunge steps
Rest 1:00

Performance
A. Clean w/ Pause in Receiving Position: 6×2 @65-75%

B1. Back Squat @30X0: 4×12 moderate
B2. Strict Pull-up @20X1: 4xMax-2 or 3

C. 4 sets:
10 Renegade Rows
20 Walking Lunge steps
Rest 1:00

D1. Bicep Curls: 3×8 per arm @20X0 – rest 60s
D2. Straight Arm Tuck Shin to Bar: 3×8 @3030 – rest 60s