Wednesday WOD – 032818

Alan

INTRAMURAL OPEN
FINAL STANDINGS COMING ASAP!!

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
A. Farmers Carry: 4×200’

B. 30 minutes @ a 60 min pace
2:00 Bike
2:00 Row
1 TGU + 100’ OH Carry /arm
0:30 Ring Plank

Fitness
A. Farmers Carry: 4×200’

B. 30 minutes @ a 60 min pace
2:00 Bike
2:00 Row
1 TGU + 100’ OH Carry /arm
0:30 Ring Plank

Performance
A. Farmers Carry: 4×200’

B. 30 minutes @ a 60 min pace
2:00 Bike
2:00 Row
1 TGU + 100’ OH Carry /arm
0:30 Ring Plank

C. 4 sets:
6 Side Plank Raises
8 sTTB
10 Ring Body Saw