Wednesday WOD – 032316

Dylan

Dylan

WCCF 2016 Intramural Open!
Announcing Event 6 of our Intramural Open: BOWLING! Official Rules for the Event are TBA but, remember, the winning team of Week 6 will receive 10 points. Event 6 will be held on Friday, April 1st, 5:30pm at Wonder Bowl in New Bedford! We hope all team members can participate! We need all team members who are planning to participate to RSVP by giving your Captain or one of our Coaches $5 by THIS FRIDAY night!

Social Media Contest
Only a couple weeks left to check-in and earn entries for that FREE Month! #whalingcitycrossfitfam

WORKOUT OF THE DAY

Fitness
1. Power Clean – 2×2@90%, 2×2@95%, 1×2@100%
Use last week’s Max Double to calculate percentages.

2. 5 Rounds:
0:30 ME Toes to bar
0:30 ME Burpees
0:30 Shuttle Run (Goal is 200ft)
1:30 Rest

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

2. 5 Rounds:
0:30 ME Toes to bar
0:30 ME Burpees
0:30 Shuttle Run (Goal is 200ft)
1:30 Rest

GYMNASTICS:
1. 5×5 Kipping HSPU – Deficit