Tuesday WOD – 122314

Junior

Junior

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. 4X3 Front Squats – work to a 3rm (no fails)

2. 3 Rounds for time:
21 Calorie Row
15 Thrusters 95/65
9 Strict HSPU

Performance
1. 5X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

2. 5X1 Clean from blocks (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed

3. 3XME UB Snatches @ 80% (of max Snatch) – rest 90 sec.

4a. 4X3 Front Squats – work to a near 3rm (final set should be close to a 3rm, but no misses), rest 2:00
4b. 4X5 Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips – rest 2:00

5. Metcon
3 Rounds for time:
21 Calorie Row
15 Thrusters 95/65
9 Strict HSPU

(Competition Team: If you have time, Make up 4ab. from Monday)