Monday WOD – 121216

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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. Alternating KB Press: 8-8-8-8

2. Push Press @ X33 Tempo: 5-5-5-5

3. For time:
25-20-15-10 Calorie Row
100-80-60-40 Single Unders

Fitness
1. Alternating KB Press: 8-8-8-8

2. Push Press @ X33 Tempo: 5-5-5-5

3. For time:
25-20-15-10 Calorie Row
50-40-30-20 Double Unders

Performance
STRENGTH
1. Alternating KB Press: 8-8-8-8

2. Push Press @ X33 Tempo: 5-5-5-5

METCON
For time:
25-20-15-10 Calorie Row
75-60-45-30 Double Unders

GYMNASTICS (complete all sets of each exercise before moving on to the next)
1. Pushups: 4×20-25, rest 45s
2. Hanging L-sit: 5x20s, rest 30s
3. Strict Bar Dips: 5×5-7, rest 30s
4. Ring Support Hold: 4×15-20s hold, rest 30s
5. Arch Hold: 4x30s hold, rest 30s

ACCESSORY
1. Body Tighteners: 2×5 reps w/ 10 sec hold on each rep, 10s rest
2. Pike Stretch: 2×1:00, 30s rest
3. Straddle Stretch: 2×1:00, 30s rest