Monday WOD – 032116

Marc

Marc

The gym will open at 8:30am.
5am, 6am, 7am CANCELED due to our Spring snowstorm!

WCCF 2016 Intramural Open!
16.4 was alot of fun! Many of you did more deadlifts at 225/155 than you ever have before! Awesome job by everyone on yet another grueling workout. Standings TBA Monday night!

Social Media Contest
Only a couple weeks left to check-in and earn entries for that FREE Month! #whalingcitycrossfitfam

WORKOUT OF THE DAY

Fitness
1. Push Press – 5×5 across

2. 4 Rounds for time:
12 Thrusters 95/65
5 Muscle Ups

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

CLASS:
1. Push Press – 5×5 across

2. 4 Rounds for time:
12 Thrusters 105/70
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