Monday WOD – 122214

Amy

Happy 2 Year WCCF Anniversary, Amy!

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

2. 5 RFT:
20 KB Swings 53/35
10 Pull-ups

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

2. Metcon
5 RFT:
20 KB Swings 53/35
10 Pull-ups

3. 3×5 Deadlift – HTLW

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