Thursday WOD – 121516

6:30 Ridin' with the Devil

6:30 Ridin’ with the Devil

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. Handstand Skill Work

2. AMRAP 20
500m Row
20 RKBS 53/35
200′ Suitcase Carry

Fitness
1. Handstand Skill Work

2. AMRAP 20
500m Row
20 RKBS 70/53
200′ Suitcase Carry

Performance
GYMNASTICS
1. Wrist Pushups – Version 1 and 2 – 2 x10 each
2. Handstand Shoulder Shifts (Stomach to Wall): 5x 3 reps each side w/ 3 sec hold on each side

ENGINE
4 Rounds NOT for time:
5:00 Bike
8 Single Leg RDL (each leg)
50′ Walking Lunge
200′ KB OH + Suitcase Carry
20 Russian Barbell Twists