Monday WOD – 122914

Julian

Who DOESN’T have beard envy?

Schedule Updates for 2015:
Effective immediately:

  • 7am Open Gym is no more. There will an Open Gym from 8:00am – 8:30am before the 8:30 class starts.
  • Saturday WOD will start at 9:00 (same as Barbell Club).
  • Thursday 6am Class now REQUIRES Sign-ups. 3 Person Minimum by 8pm Wednesday night or class is CANCELED!

Holiday Schedule Update
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. Hang Power Snatch + 2 Overhead Squat: Build to a max for the complex

2. 5 Roiunds:
:30 ME Row for Calories
:30 Recover (slow row) + Transition
:30 ME KB Swing 53/35
:30 Recover + Transition

Performance
1. Hang Power Snatch + 2 Overhead Squat: Build to a max for the complex

2. Metcon
5 Roiunds:
:30 ME Row for Calories
:30 Recover (slow row) + Transition
:30 ME KB Swing 70/53
:30 Recover + Transition

3a. 4xME Strict C2B Pullups
3b. 3×10 Weighted Hip Extensions Arms in a Y w/ 2 sec pause (demo video: http://instagram.com/p/wwoWOjFjmh)
(sequence ends with your 4th set of C2B)

4. 2×2:00 ME Double Unders – rest 2:00