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Monday WOD – 110915

Burpees

No one is done until EVERYONE is done.

Veterans Day Schedule – Wednesday, November 11th
Hope you can all join us on Veterans Day for a Hero WOD in honor of all those who are serving and who have served! We will be on a Holiday Schedule: Classes at 8:30 and 9:30am only!!

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. Back Squat: 3×5 across. Add 5# to last week.

2. 4 Rounds for time:
20/15 Calorie Row
15 Overhead Squats 95/65

Performance
1. Back Squat: 5×1 across

2. 4 Rounds for time:
20/15 Calorie Row
15 Overhead Squats 95/65

STRENGTH:
1. Strict Press: 3×5 across (Performance: 5×5 across)

2a. 1-arm Bent Over DB Row on Bench: 4×10
2b. Evil Wheels: 4×10

3. Complete NOT for time:
50 Banded Face Pulls
50 Back Extensions
(Partition as needed)