Friday WOD – 042018

Nikki

Nikki

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. Deadlift @11X0: 5×5 across
A2. HK SA KB Press @21X2: 5×8

B. For time:
36-30-24-18 RKBS 53/35
18-15-12-9 DB PP 35/20

Fitness
A1. Deadlift @11X0: 4×9
A2. HK SA KB Press @21X2: 4×12

B. For time:
18-15-12-9
Power Cleans 115/80
DB PP 50/35

Performance
A. Jerk w/ Pause in Dip: 10×1 across

B1. Deadlift @11X0: 4×9
B2. HK SA KB Press @21X2: 4×12

C. For time:
18-15-12-9
Power Cleans 135/95
sHSPU

D. sMU: 7×2
(Working towards sMU? 4×5 Partner assisted transitions on high rings)