Wednesday WOD – 080316

Pull-up Hold

8:30 Class Testing Max Chin Over the Bar Hold #gymnasty

PALEO NATURALS TASTING FRIDAY MORNING
Friday early morning, Paleo Naturals will be at WCCF sampling some of their delicious and healthy foods! They can also answer all your nutrition related questions!

BRING YOUR FRIENDS AND FAMILY WEEK – August 22nd – 27th
We are having another BYF&F Week in August where they can come with you to any class. No pressure, no sales pitch, just bring them in to try one class. Let them meet your #whalingcitycrossfitfam.

WORKOUT OF THE DAY

We have arrived at our Testing Week! The last four months we have put in alot of hard work. We are going to repeat most of the tests we performed at the end of March/beginning of April. Don’t skip the gym this week!

Fitness
1. Establish a 1RM Push Press

2. 10 Minute AMRAP:
15 Power Snatch (75/55#)
15 Wall Ball (20/14#)
30 DU’s

Last performed 3/30/2016

Performance
STRENGTH
Establish a 1RM Push Press

METCON
10 Minute AMRAP:
15 UB Power Snatch (75/55#)
15 UB Wall Ball (20/14#)
30 UB DU’s

ENGINE
Assault Air Bike: 10:00 Max Calories