Friday WOD – 031816

Nikita

Nikita

WCCF 2016 Intramural Open!
Friday Night Lights Week 4 goes down @ 5:30pm! Let us know if you’re coming!

Social Media Contest
Only a couple weeks left to check-in and earn entries for that FREE Month! FLASH PRIZE ANNOUNCEMENT! EVERY CHECK-IN DURING FRIDAY NIGHT LIGHTS THIS WEEK WILL EARN YOU A SHOT AT A $25 GIFT CARD! CHECK-INS MUST INCLUDE A PHOTO OF YOU (OR YOU & TEAMMATES) AT WCCF! (Winner will be announced Saturday morning! All entries will still count toward the grand prize after the Open) #whalingcitycrossfitfam

WORKOUT OF THE DAY

Fitness
16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Performance
16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target