Friday WOD – 120216

Referral Program

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: 8-8-6-6
2. Front Squat: 5-5-5-5

3. For time:
21-15-9
KBS 53/35
Burpees

Fitness
1. Back Squat: 8@65%, 8@70%,6@80%, 6@85%
2. Front Squat: 5@60%, 5@70%, 5@75%, 5@80%

3. For time:
21-15-9
KBS 70/53
Burpees

Performance
STRENGTH
1. Back Squat: 8@65%, 8@70%,6@80%, 6@85%
2. Front Squat: 5@60%, 5@70%, 5@75%, 5@80%

METCON
For time:
21-15-9
KBS 70/53
Burpees to target

GYMNASTICS
HSPU Complex 161104
5 sets:
1 Wall Walk
5 Sec HS Hold then perform 3 -5 Strict HS Push ups
rest 60 secs between sets.
5th Set: MAX EFFORT HSPU

ACCESSORY
5 Rounds:
20 sec HS Hold on DBs (Heels to the Wall)
Max Ring Push ups