Wednesday WOD – 030216

Beckie

Beckie

WCCF 2016 Intramural Open!
Week 2 of Friday Night Lights, March 4th @5:30pm! What will the workout be this week?!

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. Hang Power Snatch – Heavy Double

2. AMRAP 10
300′ Shuttle Run
10 Burpee Lateral Hops 24/20″
5 Hang Power Snatch 115/80

Performance
WL:
1. 3 TNG Cleans Every 1:30 for 5 Sets – start at 60-70%

CLASS:
1. EMOM 5:00 – 3 TNG Power Snatches

2. AMRAP 10
300′ Shuttle Run
10 Burpee Lateral Hops 24/20″
5 Hang Power Snatch 115/80

GYMNASTICS:
1. EMOM 5:00 – 3 Muscle Ups + 3 Dips