Friday WOD – 121616

get-fit-1

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: 8-6-4-4
2. Front Squat: 5-4-3-3

3. For time:
21-15-9
Goblet Squat 53/35
Ring Row

Fitness
1. Back Squat: 8@65%, 6@75%,4@85%, 4@90%
2. Front Squat: 5@70%, 4@80%, 3@85%, 3@90%

3. For time:
21-15-9
OHS 95/65
Pull-up

Performance
STRENGTH
1. Back Squat: 8@65%, 6@75%,4@85%, 4@90%
2. Front Squat: 5@70%, 4@80%, 3@85%, 3@90%

METCON
For time:
21-15-9 OHS 95/65
9-7-5 Muscle Up

GYMNASTICS
1. Inchworm Version 2: 5 sec hold – 3x 7
2. Weighted Overhead Circles: 3 x 15 each direction (use light dumbbell)
3. Wall Walks: 4x 3 reps x 3 sec HS hold on each rep
4. Hollow Rocks: 3x 25-35 reps
5. Handstand Floaters: 4x 5 reps w/ max 5 sec hold on each rep
6. Side Splits: 2x 1 min sec hold on each leg (switch legs each round)