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Monday WOD – 112315

Ghetto Games

G & Becky had a solid 4th place finish at this year’s Ghetto Games!

Class Registration Reminder
Just a friendly reminder that we require pre-registration and a minimum of 3 registered athletes by 8pm the night before for the following classes:

  • All 5:15am Classes
  • Thurs 6am Class
  • All Specialty Classes (GOAT, Strength, Barbell Club)

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:
30 RKBS 70/53
20 Goblet Squats
10 Lateral Step ups, each leg 24/20

Performance
WEIGHTLIFTING:
1. Hang Snatch (top of knee): EMOM 8:00 – 2 Reps

CLASS:
1. Back Squat: 5×5 across

2. 4 Rounds for time:
30 RKBS 70/53
20 Goblet Squats
10 Lateral Step ups, each leg 24/20

STRENGTH:
1. Strict Press: 5×1 across

2a. 1-arm Bent Over DB Row on Bench: 4×10 HTLW
2b. Evil Wheels: 4×10
2c. Banded Tricep Pushdown: 4xME

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