Tuesday WOD – 111913

Derek

The Ghetto Games. Derek loves Thrusters.

WCCF Holiday Party – Friday, December 6th, 5:30pm
Celebrate the Holiday Season with all of us at WCCF on December 6th! The last class will be at 5:30pm and that will also be the starting time of the party.  Restoration Massage will be at WCCF to give mini sports massages! We will WOD, eat, drink, and be merry! Hope you all can join us! RSVP here: https://www.facebook.com/events/666299740069923/

GOALS
Don’t forget! Due 11/20!  If you are interested in getting help/coaching/feedback on your goals, please send them to erik@whalingcitycrossfit.com with the subject line “Goals”.
-3 month, 6 month, and 1 year goals.
-Try to choose 3 goals for each time period.
-List 3 reasons WHY you have this goal.
-List 3 WAYS you will help reach this goal.
-Make your goals REALISTIC.

WORKOUT OF THE DAY
3 rounds of:
500m Row
12 Thrusters (95/65)
21 Box Jumps (24, 20″)