Monday WOD – 120715

Party

Reminder: Our Holiday Party is THIS SATURDAY!

Gifts to Give
Gifts to Give is providing Clothing as Gifts to 125 Families in the area this holiday season and they are in desperate need for donations. They are currently in need of clothing for all ages from 2T up to 18, including mittens and winter jackets. To see a full list of what they need: visit here. We will have a donation bin in the gym for the next couple weeks.

Whaling City CrossFit’s Annual Holiday Party!
Please RSVP as soon as possible if you can make it so we know how many to expect. RSVP here. Also, we have started signups for the Potluck on the FB Event Page. Please let us know what dish you are planning to bring!

WORKOUT OF THE DAY

Fitness
1. Front squat: 5×3 climbing

2. “Brian”
Three rounds for time of:
15 foot Rope climb, 5 ascents
185/135 pound Back squat, 25 reps

To learn more about Brian, click here.

Performance
WEIGHTLIFTING:
1. 3-position Snatch – Every 2:00 for 6 sets

CLASS:
1. Front squat: 5×3 climbing

2. “Brian”
Three rounds for time of:
15 foot Rope climb, 5 ascents
185/135 pound Back squat, 25 reps

To learn more about Brian, click here.

STRENGTH:
1. 4 Rounds:
10 Bent Over BB Row
8 Strict TTB
ME Banded Tricep Pushdown
15 Hip+ Back Extensions
15 Banded Face Pulls