Friday WOD – 121914

Colin

Throwback to when Colin had the stick legs of a Girls Freshman Soccer Player.

Well, Sadie is two weeks old today and I’ll be coming back to work over the next days. All of our coaches have been so incredible supporting us during this time and our community as a whole has been very supportive! Thank you Caleigh, Colin, Rob and Marc and everyone at WCCF!

But I need to take a minute and especially thank Colin who has been busting his ass coaching the majority of the classes while we’ve been out! We are so lucky to have you on our coaching staff and as our younger, ginger haired brother. Based on the feedback I’ve gotten, I think we can all agree that he has done a tremendous job.

Holiday Schedule Update
Wednesday, 12/24 – 5:15am, 6am, 7am Open Gym, 8:30am.
Christmas Day, 12/25 – CLOSED!
Friday, 12/26 – 3pm Open Gym, 4:30pm, 5:30pm
Wednesday, 12/31 – 5:15am, 6am, 7am Open Gym, 8:30am.
New Years Day, 1/1 – CLOSED!

The SouthCoast Snowdown. Saturday, January 31st, 9am Please help us spread the word! The discount code for WCCFers is in the Beast page and will be posted at the gym!
Facebook event page here: https://www.facebook.com/events/849805538374604/849805541707937/

WORKOUT OF THE DAY

Fitness
1. 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible (aim for at least 10# more than last week)

2. 3 RFT:
30 Calorie Row
15 Burpee Pull-ups

Performance
1. 4X3 UB Push Jerks (re-rack, and do not drop) – rest 90 sec.

2. 1XME UB Push Jerks (re-rack, and do not drop) @ 90% of max triple from #1

3a. 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible (aim for at least 10# more than last week), rest 90 sec.
3b. 5X3 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – add to heaviest possible from last week, rest 90 sec.

4. Metcon
3 RFT:
30 Calorie Row
10 Burpee Muscle Ups

5a. 4XME UB C2B Pull-ups – rest 90 sec.
5b. 4X3 Power Snatch, AHAP – rest 90 sec.