Monday WOD – 120114

Dave

Dave

BLACK FRIDAY DEAL!
On-Ramp Gift Certificates for Friends and Family, $95 value for ONLY $20!! Give the gift of fitness this holiday season. Limited quantity available. Can only be used by new members! ONLY AVAILABLE UNTIL MONDAY!

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

WORKOUT OF THE DAY

Fitness
1. Power Clean: 1RM

2. 2 Rounds for time:
50 Double Unders
20 HSPU
15 Power clean 165/110

Performance
1. Power Clean: 1RM

2. Metcon
2 Rounds for time:
75 Double Unders
20 HSPU
15 Power clean 185/125

3. 3×5 Deadlift – AHAP

4. 3×12 Weighted Hip Extensions