Friday WOD – 122614

Paleo Naturals

Need to get back on track after the holidays?

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! EARLY BIRD PRICE ONLY GOOD UNTIL XMAS!!
Facebook event page here: https://www.facebook.com/events/849805538374604/849805541707937/

WORKOUT OF THE DAY

Fitness
1. 7×2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible

2. For time:
10-8-6-4-2 Front Squats 165/110
50-40-30-20-10 Double Unders

Performance

1. EMOM for 5:00-

2 T&G Power Snatches

*Begin at approximately 80% of 1rm Power Snatch & add load each minute. One miss is allowed – more than one miss, lower weight.

2. EMOM for 5:00-

2 T&G Power Clean & Push Jerks

*Begin at approximately 75% of 1rm Power Clean & Push Jerk & add load each minute. One miss is allowed – more than one miss, lower weight.

3a. 7×2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 90 sec.
3b. 7×2 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
For time:
10-8-6-4-2 Front Squats 185/125
50-40-30-20-10 Double Unders

5. OT2M for 8:00: ME UB C2B Pull-ups