Monday WOD – 030716

Fam

Friday Night Lights!

WCCF 2016 Intramural Open!
Week 2 is in the books! Great performances all around. Stay tuned for the current Team Standings after Week 2.

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
1. Paused Front Squat – 5RM

2. For time:
21-15-9 Thrusters 95/65
9-7-5 Muscle Ups

Performance
WEIGHTLIFTING:
1. 3 TnG Snatches – Every 1:30 for 5 sets, start between 60 and 70%

CLASS:
1. Paused Front Squat – 5RM

2. For time:
21-15-9 Thrusters 95/65
9-7-5 Muscle Ups

STRENGTH:
1. 3 Rounds:
10 DB Strict Press
10 Strict Chin Ups
10 Single Arm Bent Row – each arm
10 DB Reverse Flyes