Thursday WOD – 120816

PLANK!

PLANK!

WCCF HOLIDAY PARTY – DEC 10th 5:30pm @ HEDBLOM HOUSEHOLD
RSVP here: https://www.facebook.com/events/1824390417806124/

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 & Fitness
1. Handstand Skill Work

2. 4 Rounds NOT for time:
2:00 Bike
200′ Suitcase Carry (100’/arm)
8 Single Leg RDL (each leg)
15/10 Push-ups
50′ Walking Lunge

Performance
ENGINE
5 Rounds NOT for time:
4:00 Row
8 Single Leg RDL (each leg)
15/10 Push-ups
50′ Walking Lunge
20 High Knee Teapots (10/side)
20 Russian Barbell Twists