Wednesday WOD – 030916

Tino

Tino

WCCF 2016 Intramural Open!
Predictions for Week 3? Hope to see everyone Friday night at 5:30pm! Even if you workout in the morning, come cheer on your teammates!

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 Snatch – Heavy Double

2. For Time:
Run 400m
21 HSPU
Run 400m
21 Toes to Bar
Run 400m
21 Burpees

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. For Time:
Run 400m
21 HSPU
Run 400m
21 Toes to Bar
Run 400m
21 Burpees

GYMNASTICS:
1. 1 Strict + 4 Kipping HSPU – Deficit – 5 sets