Tuesday WOD – 081418

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

WORKOUT OF THE DAY

Wellness
A. 3 Rounds:
10 Jumping Pull-ups
2:00 Bike
2:00 Rest

Rest 3:00 after round 3 then:

B. AMRAP 8
15 Situps
200m Run

Rest 3:00 then:

C. 3 rounds for Quality
0:30 Side Plank /side
20 Band Pull Aparts
200′ Farmers Carry

Fitness
A. 3 Rounds:
10 kPull-ups
2:00 Bike
2:00 Rest

Rest 3:00 after round 3 then:

B. AMRAP 8
15 Situps
200m Run

Rest 3:00 then:

C. 3 rounds for Quality
0:30 Side Plank /side
20 Band Pull Aparts
200′ Farmers Carry

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

A. 3 Rounds:
7 bMU
2:00 Bike
2:00 Rest

Rest 3:00 after round 3 then:

B. AMRAP 8
12 TTB
200m Run

Rest 3:00 then:

C. 3 rounds for Quality
0:40 Side Plank /side
20 Band Pull Aparts
200′ Farmers Carry