Friday WOD – 112114

Sherri

Sherri

Thanksgiving Schedule Update!
Weds Nov. 26th – 6:30pm class canceled! All other classes as regularly scheduled!
Thurs Nov. 27th – CLOSED! Happy Thanksgiving!
Fri Nov. 28th – 5:15am, 6am class and 7am Open Gym Canceled! All other classes as regularly scheduled!
Our Class Schedule Calendar is up to date.

WCCF Holiday Party and Potluck – Friday, December 12th, 6:00pm
RSVP here: https://www.facebook.com/events/366602326835239/

WORKOUT OF THE DAY

Fitness
1. Pause Front Squat: 4×5, AHAP

2. Complete as many rounds as possible in 20 minutes of:
5 burpees
15-foot rope climb, 1 ascent
10 box jumps 24/20

Performance
1. Clean: 4×3 TnG, work to a max. Then, ME UB set @ 75% of the 3rm

2a. Pause Front Squat: 4×5, AHAP – rest 90s
2b. Bench Press: 4×5 HTLW – rest 90s

3. Metcon
Complete as many rounds as possible in 20 minutes of:
5 burpees
15-foot rope climb, 1 ascent
10 box jumps 24/20

4. C2B: 7 sets of 10, :60 rest between sets