Tuesday WOD – 080718

Skippin’ in to Tuesday….

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

WORKOUT OF THE DAY

Wellness
A. EMOM 10
Odd: 3-6 Seated Pull-ups
Even: 5-15 Burpees

Rest 3:00 then:

B. AMRAP 8
15 Ring Rows
80 Single Unders

Rest 3:00 then:

C. 3 rounds for Quality
0:30 Bent Knee Hollow Body Hold
10 Windmills /side
200′ Suitcase Carry

Fitness
A. EMOM 10
Odd: sPull-ups
Even: 5-15 Burpees

Rest 3:00 then:

B. AMRAP 8
15 Ring Rows
50 Double Unders

Rest 3:00 then:

C. 3 rounds for Quality
0:30 Bent Knee Hollow Body Hold
10 Windmills /side
200′ Suitcase Carry

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

A. EMOM 10
Odd: sPull-ups
Even: 5-15 Burpees

Rest 3:00 then:

B. AMRAP 8
15 Ring Rows
50 Double Unders

Rest 3:00 then:

C. 3 rounds for Quality
0:30 Bent Knee Hollow Body Hold
10 Windmills /side
200′ Suitcase Carry

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