Tuesday WOD – 073118

REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/

WORKOUT OF THE DAY

Wellness
A. AMRAP 10
5 Seated Pull-ups
12 Calorie Row

Rest 3:00 then:

B. AMRAP 10
90 Single Unders
200′ Suitcase Carry

Rest 3:00 then:

C. 10:00 for Quality
0:30 Bent Knee Hollow Body Hold
10 Windmills /side
0:30 Side Plank /side

Fitness
A. AMRAP 10
5 sPull-ups
12 Calorie Row

Rest 3:00 then:

B. AMRAP 10
60 Double Unders
200′ Suitcase Carry

Rest 3:00 then:

C. 10:00 for Quality
0:30 Bent Knee Hollow Body Hold
10 Windmills /side
0:30 Side Plank /side

Performance
PERF-A. Hang Clean: 5×2 @5# HTLW.

A. AMRAP 10
5 sPull-ups
12 Calorie Row

Rest 3:00 then:

B. AMRAP 10
60 Double Unders
200′ Suitcase Carry

Rest 3:00 then:

C. 10:00 for Quality
0:30 Bent Knee Hollow Body Hold
10 Windmills /side
0:30 Side Plank /side