Tuesday WOD – 030816

Deadbugs

High School Pre-Season Bootcamp

WCCF 2016 Intramural Open!
Week 2 Results and Standings: Both THE Pretty Committee and Bunz + Gunz had a ton of spirit this week, so they are both being awarded 5 points! Team Bunz + Gunz is still in 1st place with 52 pts, Snapes on a Plane in 2nd with 41 pts, and THE Pretty Committee in 3rd with 40 pts. Lots of competition left, so anything can happen!

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. Power Clean – Tng Triple

2. AMRAP 12
4,8,12,16,20,24
Calorie Row
Power Clean 135/95#

Performance
WEIGHTLIFTING:
1. Split Jerk – 3 TnG Reps Every 1:30 for 5 Sets

CLASS:
1. Power Clean – Tng Triple – Max

2. AMRAP 12
4,8,12,16,20,24
Calorie Row
Power Clean 135/95#

CARDIO
1. 20:00 AAB @ 65-70% Max HR