Monday WOD – 121514

Southcoast Snowdown poster

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. Hang Power Snatch + Power Snatch: Build to a max for the complex

2. 5 RFT:
1 Rope Climb. 15ft
300ft Shuttle Run (50′ out and back 3 times)
10 KB Snatches, 53/35 (5/side)
300ft Shuttle Run (50′ out and back 3 times)

Performance
1. Hang Power Snatch + Power Snatch: Build to a max for the complex

2. Metcon
7 RFT:
1 Legless Rope Climb, 15ft
300ft Shuttle Run (50′ out and back 3 times)
10 DB 1-arm Snatches, 70/50 (5/side)
300ft Shuttle Run (50′ out and back 3 times)

3. 3×5 Deadlift – HTLW

4a. 4xME Strict C2B Pullups
4b. 3×12 Weighted Hip Extensions
(sequence ends with your 4th set of C2B)