Friday WOD – 041318

Duarte

Duarte

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: 4×10 moderate
A2. Strict Pull-up @20X1: 4xMax-2 (minimum of 8!)

B. 6 Rounds for time:
15 Calorie Row
20 Step ups
3 Rope Pulls

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

B. 6 Rounds for time:
15 Calorie Row
20 Step ups
1 Rope Climb

Performance
A. Jerk w/ Pause in Dip: 6×2 @HTLW

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

C. 6 Rounds for time:
15 Calorie Row
20 Step ups
1 Rope Climb

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