Tuesday WOD – 112916

copy-of-black-friday-2017

CYBER MONDAY 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
1. Back Squat: 10-8-8-8
2. Front Squat: 5-5-5-5

3. For time:
150 Walking Lunges

Fitness
1. Back Squat: 10@60%, 8@70%, 8@75%, 8@80%
2. Front Squat: 5@60%, 5@65%, 2×5@70%

3. For time:
200 Walking Lunges

Performance
WL
Power Clean: 5×3 TnG EMOM climbing

STRENGTH
1. Back Squat: 10@60%, 8@70%, 8@75%, 8@80%
2. Front Squat: 5@60%, 5@65%, 2×5@70%

METCON
For time:
300 Walking Lunges

ENGINE
5 Rounds:
12/9 Calories Bike, rest 15s
10 Lunge Position Pallof Press / side, rest 60s