Monday WOD – 120516

get-fit

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. Push Jerk: 1-1-1-1-1-1-1

2. AMRAP 8
250m Row
15 Hang Power Snatch 65/45

Fitness
1. Push Jerk: 1-1-1-1-1-1-1

2. AMRAP 8
250m Row
15 Hang Power Snatch 75/55

Performance
WL
Jerk: 1-1-1-1-1-1-1

GYMNASTICS
4 sets:
5 Bar Taps
5 Pull Ups
5 CTB Pull ups
rest 60 secs Between sets
Last Set 5-5-ME CTB Pull ups

METCON
AMRAP 10
250m Row
15 Power Snatch 75/55

ACCESSORY
3 x 12 Supinated Grip Bar Rows @3X1 tempo
rest 60 secs between

ENGINE
Assault Bike Intervals
a. 10x90s moderate / 30s rest
b. 3x10s sprint, then 3x8s sprint / full rest b/w reps