Wednesday WOD – 120413

Mike P.

Mike P.

WCCF Holiday Party and Potluck – Friday, December 6th, 5:30pm
Feel free to dress FESTIVE, i.e. Christmas colors, ugly sweaters, Santa hats, etc.
RSVP here: https://www.facebook.com/events/666299740069923/

January On-Ramp
Tell your friends! The program will start on Monday, January 6th and run for 4 weeks, 3 days per week. We are currently offering our On-Ramp Program at a Special discounted price of $100!

Here’s the link to sign-up:
https://whaling-city-crossfit.theboxhq.com/events/wccfs-january-on-ramp-proram

WORKOUT OF THE DAY
1. Sumo Deadlift
3-3-3-3-3

2. For Time:
21-15-9 Deadlift (225/155)
500m Row after each set of Deadlifts