Thursday WOD – 031016

Luisa

Luisa

6am CANCELED!

WCCF 2016 Intramural Open!
16.3 is announced at 8pm tonight!

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. AMRAP 10
2 Rope Climbs 15′
20 KBS 53/35
40 Double Unders

2. 15:00 Recovery Row

Performance
1. Active Recovery: 30-60 minutes of Bike, Swim or Row. If you row, get up and walk every few minutes.

2. Mobility and Self Care: Upper Body: Focus on your shoulders, traps, and lats. Lower Body: Low back, glutes, and quads.