Saturday WOD – 120316

Don't Forget to RSVP!

Don’t Forget to RSVP!

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
With a Partner, 10 Rounds for time:
15 Calorie Row
50′ Bear Crawl
6 Rope Pulls

Partners Alternate Full Rounds.

Fitness
With a Partner, 10 Rounds for time:
15 Calorie Row
2 Wall Walks
2 Rope Climbs, 15′

Partners Alternate Full Rounds.

Performance
WL
1. Snatch: 5×2 @ 70-80%

2. Clean & Jerk: 5×2 @ 70-80%

METCON
With a Partner, 10 Rounds for time:
15 Calorie Row
25′ HS Walk
2 Rope Climbs, 15′

Partners Alternate Full Rounds.