Monday WOD – 081318

Every day is a new opportunity to push past your self-imposed limits.

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

WORKOUT OF THE DAY

Wellness
A1. Front rack step ups @20X0: 4×7, @last week’s weight
A2. CG Bench @30X0: 4×7 @last week’s weight

B. 4 Rounds NOT for time:
8 Bulgarian Split Squats /leg
10 SA Floor Press /arm
8 SA DB High Pull @ 10RM

Fitness
A1. Front rack step ups @20X0: 4×7, @last week’s weight
A2. CG Bench @30X0: 4×7 @last week’s weight

B. 4 Rounds NOT for time:
8 Bulgarian Split Squats /leg
10 SA Floor Press /arm
8 SA DB High Pull @ 10RM

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

A1. Front rack step ups @20X0: 4×7, @last week’s weight
A2. CG Bench @30X0: 4×7 @last week’s weight

B. 4 Rounds NOT for time:
8 Bulgarian Split Squats /leg
10 SA Floor Press /arm
8 SA DB High Pull @ 10RM

C. 4 Rounds
1:00 Bike
1:00 Rest
1:00 Calorie Ski
1:00 Rest
Rest 3:00 after round 2.