Friday WOD – 120916

get-fit-1

WCCF HOLIDAY PARTY – DEC 10th 5:30pm @ HEDBLOM HOUSEHOLD
HOPE TO SEE EVERYONE ON SATURDAY!
RSVP here: https://www.facebook.com/events/1824390417806124/

ADD A WCCF GIFT CERTIFICATE TO YOUR CHRISTMAS WISH LIST!
Give or get the gift of fitness this year! We have paper Gift Certificates at the gym or digital Gift Certificates can be purchased online: https://whaling-city-crossfit.triib.com/buy-gift-certificate/

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. AMRAP 3
3 Squat Cleans 75/55
6 Bar Facing Burpees

Rest 3:00

AMRAP 3
3 Squat Cleans 95/65
6 Bar Facing Burpees

Rest 3:00

AMRAP 3
3 Squat Cleans 115/75
6 Bar Facing Burpees

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

3. AMRAP 3
3 Squat Cleans 115/75
6 Bar Facing Burpees

Rest 3:00

AMRAP 3
3 Squat Cleans 135/95
6 Bar Facing Burpees

Rest 3:00

AMRAP 3
3 Squat Cleans 155/105
6 Bar Facing Burpees

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

METCON
AMRAP 3
3 Power Cleans 135/95
6 Bar Facing Burpees

Rest 3:00

AMRAP 3
3 Power Cleans 155/105
6 Bar Facing Burpees

Rest 3:00

AMRAP 3
3 Power Cleans 185/125
6 Bar Facing Burpees

GYMNASTICS
4 x 6 Kipping Def Handstand Push up + 10 Sec Hold (at end of set)

ACCESSORY
5 x 10 Superset:
Hollow Rocks
Barbell Good Mornings
DB OH Press (40/20)
Rest as needed