Monday WOD – 121916

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HOLIDAY SCHEDULE UPDATE
Friday 12/23 – 5:30pm class CANCELED!
Saturday 12/24 – Class at 8:30am ONLY!
Sunday 12/25 – CLOSED
Monday 12/26 – CLOSED

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. Z Press: 8-8-8-8

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

3. AMRAP 15
80 Single Unders
10 Push Jerks 85/55
20/15 Push-ups

Fitness
1. Z Press: 8-8-8-8

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

3. AMRAP 15
40 Double Unders
10 Push Jerks 95/65
20/15 Push-ups

Performance
STRENGTH
1. Z Press: 8-8-8-8

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

METCON
AMRAP 15
60 Double Unders
10 Push Jerks 115/85
20/15 Ball Push-ups

GYMNASTICS (complete all sets of each exercise before moving on to the next)
1. Strict Toes to Bar with Spot: 10-12 reps x 5 rounds (45 sec rest btw rounds) **use spotter only if needed to control movement
2. Pause Dips: 5 sec pause at bottom depth x 3-5 reps x 5 rounds (30 sec btw rounds)
3. Arch Rock (CORE): 35 reps x 5 rounds (30 sec rest btw rounds)
4. Ring Support Hold: 15-20 sec hold x 4 rounds (30 sec rest btw rounds) **find weight that is challenging, but doable. Use weight vest if available

ACCESSORY
1. Body Tighteners To Wall Walk HS Hold: 4 reps w/ 5 sec hold in each HS x 3 rounds (1 min rest btw rounds)
2. Pike Stretch: 2×1:00, 30s rest
3. Straddle Stretch: 2×1:00, 30s rest