Wednesday WOD – 122414

Tess

Rebuilding that core strength postpartum.

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

2. For Time:
50 Burpees
30 Power Cleans (165/110)
50 Burpees

Performance
1. 5X1 Hang Clean (power position) + Front Squat + Jerk – work to a max complex for the session (no more than 5 heavy attempts), rest as needed

2. 3XME UB Cleans @ 80% (of max Clean) – rest 2:00

3. 3xME Muscle Ups – rest as needed (if your ME is less than 5, do at least 15 reps)

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

5. Metcon
For Time:
50 Burpees
30 Power Cleans (185/125)
50 Burpees