Friday WOD – 081718

Coach Kelsea

NEW MEMBER BENEFIT:
Every Member can register for a FREE Assessment and one FREE Personal Training Session!

We decided to offer this because a lot of you have movements that you are struggling with which causes frustration and we see this. You are still scaling this or that or you have a movement that causes pain and we want to solve these problems for you.

The assessment will allow us to see opportunities for improvement and to determine if this is a problem you can solve in class or if you need some one on one attention.

If you’re not getting the results you want in class, let’s work one on one to change that!

Go to my Calendly page to book your FREE Assessment! https://calendly.com/ejhedblom

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: 6×2
A2. SA DB Press @20X0: 4×7 @ Your 10RM

B. AMRAP 8
9 Thrusters 65/45
60 Single Unders

Fitness
A1. Back Squat @33X1: 6×2
A2. SA DB Press @20X0: 4×7 @ Your 10RM

B. AMRAP 8
9 Thrusters 95/65
35 Double Unders

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

B1. Back Squat @33X1: 6×2
B2. SA DB Press @20X0: 4×7 @ Your 10RM

C. AMRAP 8
9 Thrusters 95/65
35 Double Unders

D. 3 Rounds NOT for time:
0:20 Hanging L-sit
10 Lemon Squeezes
10 Landmine Twists
0:20 Plank with Contralateral arm & leg reach /side