Saturday WOD – 112616

black-friday-2017-1

BLACK FRIDAY DEAL!
Pre-pay your 2017 Membership and get 2 Months for FREE! Save up to $260! Click here!
Limited to first 10 Members who take advantage of this offer! Offer expires at 11:59pm on 11/30/2016.

WCCF HOLIDAY PARTY – DEC 10th 5:30pm @ HEDBLOM HOUSEHOLD
RSVP here: https://www.facebook.com/events/1824390417806124/

OUR HOLIDAY MEMBER REFERRAL PROGRAM IS BACK!
‘Tis the Season to put on extra weight and get out of shape, so now is the perfect time to bring in your Friends, Family, and Coworkers! When someone you refer completes the On-Ramp and enrolls in one of our Memberships, you will receive 50% off your Membership Rate for the next month! Just think, all you have to do is bring in your 24 closest friends and you can get a free membership for a year!

WORKOUT OF THE DAY

Wellness
With a Partner, for time:
60 Thrusters 75/55
60 Push-ups
50 Thrusters
50 V-ups
40 Thrusters
40 Push-ups
30 Thrusters
30 V-ups

Fitness
With a Partner, for time:
60 Thrusters 95/65
60 Ring Dips
50 Thrusters
50 Toes to Bar
40 Thrusters
40 Ring Dips
30 Thrusters
30 Toes to Bar

Performance
WL
1. Snatch: 3@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, 3 attempts above 90%

2. Clean & Jerk: 3@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, 3 attempts above 90%

METCON
With a Partner, for time:
60 Thrusters 95/65
60 Ring Dips
50 Thrusters
50 Toes to Bar
40 Thrusters
40 Ring Dips
30 Thrusters
30 Toes to Bar