Thursday WOD – 032918

Janmarie

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. Tall Kneeling Pallof Press: 4×10/side
A2. L-sit / tuck hold: 4×0:30-0:40
A3. Side Plank: 4×0:30-0:40

B. 5 rounds for time:
50 Single Unders
25 Hollow Rocks
1 Wall Walk

Fitness
A1. Tall Kneeling Pallof Press: 4×10/side
A2. L-sit / tuck hold: 4×0:30-0:40
A3. Side Plank: 4×0:30-0:40

B. 5 rounds for time:
50 Double Unders
25 Hollow Rocks
1 Wall Walk