Saturday WOD – 121716

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
With a Partner, 10 Rounds for time:
10 Deadlifts 185/125
20 Burpees

Fitness
With a Partner, 10 Rounds for time:
10 Deadlifts 225/155
20 Burpees

Performance
WL
1. Snatch: 5×2 @ 2.5-5# heavier than last week.

2. Clean & Jerk: 5×2 @ 2.5-5# heavier than last week.

GYMNASTICS
2 Rounds: 30s work / 30s rest
ME Standard Push Ups
ME Overhead Walking Lunges 45/25
Legless Rope Climb – max 2 reps (use legs if needed)
Parallel Bar Support Holds – Hold full 30 sec (use boxes or dip bars if needed)
ME V-Ups
ME Pistols
Angled Wall Holds -hold full 30 sec

METCON
With a Partner, 10 Rounds for time:
10 Deadlifts 275/185
20 Burpees