Wednesday WOD – 040418

Callie

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. Back Squat @30X0: 4×12+ last week’s loads for more reps.
A2. Strict Pull-up @20X1: 4×1 more rep than last week’s sets

B. 5 Rounds:
10 Goblet Step up /leg
10 Bent over row /arm
Rest 1:00

Fitness
A1. Back Squat @30X0: 4×12+ last week’s loads for more reps.
A2. Strict Pull-up @20X1: 4×1 more rep than last week’s sets

B. 5 Rounds:
10 Goblet Step up /leg
10 Bent over row /arm
Rest 1:00

Performance
A1. Back Squat @30X0: 4×12+ last week’s loads for more reps.
A2. Strict Pull-up @20X1: 4×1 more rep than last week’s sets

B. 5 Rounds:
10 Goblet Step up /leg
10 Bent over row /arm
Rest 1:00

C1. Bicep Curls: 3×8 per arm @20X0 – rest 60s
C2. Straight Arm Tuck Shin to Bar: 3×8 @3030 – rest 60s