Saturday WOD – 122714

141227

Friday Night Squat and Bench Session

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. Deadlift: Work to a Moderate Set of 5

2. AMRAP 20:
1, 2, 3, 4 etc Deadlift Up Ladder 225/155
1, 2, 3, 4, etc C2B Pull-up Up Ladder
5 Bar Facing Burpees after each round.

Performance
1. 5X1 Snatch – work to a max for the day, rest as needed

2. 5X1 Clean & Jerk – work to a max for the day, rest as needed

3. HSPU Complex: 3 sets of less than max effort strict (leave like 2 in the tank) and immediately perform ME kipping HSPU. Rest 3:00.

4. Metcon
AMRAP 20:
1, 2, 3, 4 etc Deadlift Up Ladder 275/185
1, 2, 3, 4, etc Muscle-up Up Ladder
5 Bar Facing Burpees after each round.