Wednesday WOD – 031615

Coach Colin

Coach Colin

WCCF 2016 Intramural Open!
Standings after Week 3:
3rd Place: Snapes with 63 pts
2nd Place: Pretties with 64 pts
1st Place: Bunz + Gunz with 75 pts

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 – Heavy Double

2. AMRAP 7
20 KB snatch 53/35 (10L/10R)
40 Double unders

Then, no rest,

3. 2:00 AMRAP
Power Cleans 135/95

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

2. AMRAP 7
20 KB snatch 53/35 (10L/10R)
40 Double unders

Then, no rest,

3. 2:00 AMRAP
Power Cleans 155/105

GYMNASTICS:
1. 5×5 Kipping HSPU – Deficit