Monday WOD – 043018

The ONE time Chase doesn’t wear his WCCF BB-Tee!

MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!!
Saturday, May 26th! Save the date for all our Memorial Day Weekend festivities! More details to follow.

6TH ANNUAL EASTOVER FARM KIDS CAMP!
EARLY BIRD PRICING ENDS MAY 1ST: http://whalingcitycrossfit.com/camp-eastover-farm/

WORKOUT OF THE DAY

Wellness
A1. Deadlift @11X0: 5×5 across, HTLT
A2. HK SA KB Press @21X2: 5×8

B. 4 Rounds NOT for time:
10 Push-ups / Ring Dips
5 Nordic Hamstring Curls
15 Weighted Glute Bridges

Fitness
A1. Deadlift @11X0: 5×5 across, HTLT
A2. HK SA KB Press @21X2: 5×8

B. 4 Rounds NOT for time:
10 Push-ups / Ring Dips
5 Nordic Hamstring Curls
15 Weighted Glute Bridges

Performance
A. Clean w/ Pause in Receiving Position: 10×1 across, HTLW

B1. Deadlift @11X0: 5×5 across, HTLT
B2. HK SA KB Press @21X2: 45×8

C. 4 Rounds NOT for time:
10 Push-ups / Ring Dips
5 Nordic Hamstring Curls
15 Weighted Glute Bridges

D. 3 sets:
8 SL RDL /leg
15 Side Plank Clam Raises