Wednesday WOD – 121714

On-Ramp

Congratulations to our Newest On-Ramp Graduates! When you see them in the gym, be sure to say Hi!

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!
Facebook event page here: https://www.facebook.com/events/849805538374604/849805541707937/

WORKOUT OF THE DAY

Fitness
1. 5X3 Push Press + Hold (3 count lockout hold overhead) – heaviest possible.

2. AMRAP 12:
30 Double Unders
9 Hang Power Clean 135/95
6 Push Jerks 135/95

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

2. 5X1 Jerk from rack – work to a max single for the day (no more than 5 attempts), rest as needed

3. 3X3 UB Hang Cleans (full) from the Power Position – rest 90 sec.

4. 1XME T&G Cleans (full) from floor @ 100% of max triple from #1

5a. 4X5 Pendlay Row – heaviest possible, rest 90 sec.
5b. 4X3 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec.

6. Metcon
AMRAP 12:
40 Double Unders
9 Hang Power Clean 155/105
6 Push Jerks 155/105