Friday WOD – 081018

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

WORKOUT OF THE DAY

Wellness
A1. Back Squat @33X1: 5×3
A2. SA DB Press @20X0: 4×6 @ Your 10RM

B. 2 Rounds for time:
40 Wallballs 14/10
20 Push Jerk 75/55

Fitness
A1. Back Squat @33X1: 5×3
A2. SA DB Press @20X0: 4×6 @ Your 10RM

B. 2 Rounds for time:
40 Wallballs 20/14
20 Push Jerk 95/65

Performance
A. Push Jerk: 5×2 @5# HTLW.

B1. Back Squat @33X1: 5×3
B2. SA DB Press @20X0: 4×6 @ Your 10RM

C. 2 Rounds for time:
40 Wallballs 20/14
20 Push Jerk 115/85

D. 3 Rounds NOT for time:
0:15 Hanging L-sit
10 Lemon Squeezes
10 Landmine Twist
5 Half Kneeling Pallof Press, each position

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