Tuesday WOD – 030618

Steph #18point2

INTRAMURAL OPEN
HEAT SIGNUPS FOR WEEK 3: 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. Front Squat @20X0: 6-4-3-3-3
1b. 5×4 Strict Pull-ups @20X2 (weighted, assisted, seated or banded)

2. 2 rounds for time:
50 Wallballs 14/10, 20/14
30 Jumping Pullups / Pull-ups / C2B

Fitness
1a. Front Squat @20X0: 6-4-3-3-3
1b. 5×4 Strict Pull-ups @20X2 (weighted, assisted, seated or banded)

2. 2 rounds for time:
50 Wallballs 14/10, 20/14
30 Jumping Pullups / Pull-ups / C2B

Performance
1a. Front Squat @20X0: 6-4-3-3-3
1b. 5×4 Strict Pull-ups @20X2 (weighted, assisted, seated or banded)

METCON
2 rounds for time:
50 Wallballs 14/10, 20/14
30 Jumping Pullups / Pull-ups / C2B

GYMNASTICS
4 Sets:
5 Ring Swings
2 rMU
(keep the volume low! Predicting rMU on Friday!)