Thursday WOD – 021816

Ron

Ron

6am CANCELED!

Social Media Contest
Every time you check-in to Whaling City CrossFit on Facebook, you will be entered in a drawing to win a FREE Month’s Membership! When you come to the gym, check-in to WCCF on Facebook, say something AWESOME, and include the hashtag: #whalingcitycrossfitfam

WCCF 2016 Intramural Open!
All of our teams have at least 15 athletes on them! If you are still looking to participate in our Intramural Open, please let me know ASAP!

We encourage you to sign up for the CF Open: games.crossfit.com. This allows you to submit your weekly scores online and see how you stack up. Signing up on the Games site is not required to participate in the WCCF Intramural Open.

Also, we have ONE more skill session before the Open starts. This Saturday at 9am, we will be working on Muscle Ups!

WORKOUT OF THE DAY

Fitness
1. Hang Power Snatch – Heavy Double

4 Rounds for time:
500m Row
10 Hang Power Snatch 95/65

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, traps, and lats. Lower Body: Low back, glutes, and quads.