Tuesday WOD – 112514

#roomielove

#roomielove

Announcing our 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 Friday and Saturday!

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

FYI- this is going to be a DELOAD and TESTING week!

Fitness
1. Back Squat: Speed Squats, 4×6 @65%

2. For time:
10 KB Snatch (alternating) 24/16k
10 Burpee Box Jump Overs 24/20″
20 KB Snatch (alternating) 24/16k
20 Burpee Box Jump Overs 24/20″
20 KB Snatch (alternating) 24/16k
20 Burpee Box Jump Overs 24/20″
10 KB Snatch (alternating) 24/16k
10 Burpee Box Jump Overs 24/20″

Performance
1. Snatch: 3X3@80% (of 3rm) TNG

2. Back Squat: Speed Squats, 4×6 @65%

3. Metcon
For time:

10 DB Snatch (alternating) 70/50#
10 Burpee Box Jump Overs 24/20″
20 DB Snatch (alternating) 70/50#
20 Burpee Box Jump Overs 24/20″
20 DB Snatch (alternating) 70/50#
20 Burpee Box Jump Overs 24/20″
10 DB Snatch (alternating) 70/50#
10 Burpee Box Jump Overs 24/20″

4a. 3×1:00 ME HS Walk – rest 90s
4b. 3×8 GHR – rest 90s

5. C2B: 5×5 strict, :60 rest