Wednesday WOD – 120215

PT

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. Bench Press: 3×5 across – add 2.5# to last week

2. AMRAP 12.5
250′ Shuttle Run
25 RKBS 70/53
25 Double Unders

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: Glutes and Hamstrings.