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Wednesday WOD – 111815

Marc & Tony

Marc & Tony

Class Registration Reminder
Just a friendly reminder that we require pre-registration and a minimum of 3 registered athletes 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. Bench Press: 3×5 across

2. AMRAP 15
1 Rope Climb, 15′
10 Pushups
20 Hollow Rocks

Performance
1. Active Recovery: 30-60 minutes of Bike, Swim or Row. If you row, get up and walk every few minutes.

2. Mobility and Self Care: Upper Body: Focus on your shoulders, upper back and lats. Lower Body: Quads and Hamstrings.