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Friday WOD – 111315

Tony

Tony

Whaling City CrossFit’s Annual Holiday Party!
We have decided to hold the event at our house this year to make things more comfortable and intimate. All WCCFers and their families are invited to come celebrate the holidays with us!  This will be a Potluck and BYOB. As we get closer, we’ll start a list of what everyone is bringing to eat. Please RSVP as soon as possible if you can make it so we know how many to expect. RSVP here.

WORKOUT OF THE DAY

Fitness
1. Power Clean: 5×3 across

2. 6 Rounds for time:
300ft Shuttle Run
15 Hurdle Hops 30/24
9 HSPU

Performance
WEIGHTLIFTING:
1. EMOM 5:00 – 2 TNG Power Snatches, then 1xME UB TnG Reps @75% of heaviest set

2. EMOM 5:00 – 2 TNG Push Jerk, then 1xME UB TnG Reps @75% of heaviest set

CLASS:
1. Power Clean: 5×3 across

2. 6 Rounds for time:
300ft Shuttle Run
15 Hurdle Hops 30/24
9 HSPU