Wednesday WOD – 030718

Jillian

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/

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. Half Kneeling KB Z-Press @20X1: 4×6
1b. 1:00 Double Under Practice
1c. 20 Shoulder Taps

2. 8 Rounds:
0:30 Row for Meters
0:30 Rest
0:30 Burpees
0:30 Rest
Must get same Meters and Burpees EVERY round.

Fitness
1a. Half Kneeling KB Z-Press @20X1: 4×6
1b. 30 Double Unders
1c. 20 HS Shoulder Taps

2. 8 Rounds:
0:30 Row for Meters
0:30 Rest
0:30 Burpees
0:30 Rest
Must get same Meters and Burpees EVERY round.

Performance
WL
Push Jerk: 5 EMOM x5

STRENGTH / SKILL
1a. Half Kneeling KB Z-Press @20X1: 4×6
1b. 50 Double Unders
1c. 30’ HSW

METCON
8 Rounds:
0:30 Row for Meters
0:30 Rest
0:30 Burpees
0:30 Rest
Must get same Meters and Burpees EVERY round.