Wednesday WOD – 042518

Sherri

Sherri

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!
Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/

WORKOUT OF THE DAY

Wellness
A. Farmers Carry: 4×150’

B. 30 minutes @ a 60 min pace
2:00 Bike
1:00 Single Unders
50′ Bear Crawl
50′ Walking Lunge
100′ Overhead Carry /arm
0:20 HS Hold

Fitness
A. Farmers Carry: 4×150’

B. 30 minutes @ a 60 min pace
2:00 Bike
1:00 Single Unders
50′ Bear Crawl
50′ Walking Lunge
100′ Overhead Carry /arm
0:20 HS Hold

Performance
A. Farmers Carry: 4×150’

B. 30 minutes @ a 60 min pace
2:00 Bike
1:00 Single Unders
50′ Bear Crawl
50′ Walking Lunge
100′ Overhead Carry /arm
0:20 HS Hold

C1. Pallof Press: 4×10/side
C2. Ring Body Saw: 4×10
C3. High Knee Teapot: 4×10/side