Monday WOD – 040218

Jason

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
A1. Deadlift @11X0: 4×8
A2. SA KB Z-Press @21X2: 4×12

B. 4 Rounds NOT for time:
8 SL RDL /leg @21X1
15 Band Pull-aparts
12 Side Lying Hip Abduction /leg

Fitness
A1. Deadlift @11X0: 4×8
A2. SA KB Z-Press @21X2: 4×12

B. 4 Rounds NOT for time:
8 SL RDL /leg @21X1
15 Band Pull-aparts
12 Side Lying Hip Abduction /leg

Performance
A. Clean w/ Pause in Receiving Position: 6×2 @65-75%

B1. Deadlift @11X0: 4×8
B2. SA KB Z-Press @21X2: 4×12

C. 4 Rounds NOT for time:
8 SL RDL /leg @21X1
15 Band Pull-aparts
12 Side Lying Hip Abduction /leg

D. Ski Erg
3 x 750m / 2 min easy
Ski three 750 meter pieces. Ski for two minutes at light pressure between each 750.