Monday WOD – 031416

Sarah

Sarah

WCCF 2016 Intramural Open!
We had SEVEN athletes get their first Bar Muscle Ups over the weekend!! Amazing displays of determination from so many of you! Awesome to watch! Team Standings will be up tomorrow night.

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. Push Jerk – 5RM

2. 4 Rounds:
250m Row
12 Push Jerks 135/95
Rest 2:00. Record Total Working Time.

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

CLASS:
1. Push Jerk – 5RM

2. 4 Rounds:
250m Row
12 Push Jerks 135/95
Rest 2:00. Record Total Working Time.

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