Friday WOD – 030416

Laura

Laura

WCCF 2016 Intramural Open!
Week 2 of Friday Night Lights is here! If you are coming at 5:30pm, comment on our FB group post like last week so we can get an idea of heats!

Social Media Contest
We will be running this contest through the Open. Each check-in earns you an entry 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

WORKOUT OF THE DAY

Fitness
16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Other formats of the workout will be posted at the gym and can be found here.

Performance
16.2