Wednesday WOD – 113016

Gods.

Gods.

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. Strict Seated Pull-ups: 10 x 4
Rest 90 secs between sets.

2. EMOM x 12
odd: 60 Single Unders
even: 8 Push Press – climbing

Fitness
1. Strict Pull-ups: 10 x 4
Rest 90 secs between sets.

2. EMOM x 12
odd: 40 Double Unders
even: 8 Push Press – climbing

Performance
WL
Tng Power Position Snatch: 5×3 Across

GYMNASTICS
10 x 2 Strict Ring Muscle up
Rest 90 secs between sets
Try and get as many STRICT Ring Muscle ups as you can
If your pull Fatigues Scale Down to Half BW Ring Muscle Up

METCON
EMOM x 12
odd: 40 Double Unders
even: 8 Push Press – climbing

ACCESSORY
1. 1-arm KB High Pull: 4×9 /arm
2. KB OH + Suitcase Carry: 4×200′