Tuesday WOD – 120616

5:30 Class Ready to Row!

5:30 Class Ready to Row!

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
1. Back Squat: 10-10-8-8
2. Front Squat: 5-5-5-5

3. 4 rounds for time:
10-15-20-25 Wallballs 14/10
10-20-30-40 Abmat Situps

Fitness
1. Back Squat: 10@60%, 10@65%, 8@70%, 8@75%
2. Front Squat: 5@60%, 5@65%, 2×5@70%

3. 4 rounds for time:
10-15-20-25 Wallballs 20/14
20-30-40-50 Abmat Situps

Performance
WL
Power Clean: Every :30 for 20 reps: 1 rep above 80%

STRENGTH
1. Back Squat: 10@60%, 10@65%, 8@70%, 8@75%
2. Front Squat: 5@60%, 5@65%, 2×5@70%

METCON
4 rounds for time:
10-15-20-25
Wallballs 30/20
GHD Situps

ACCESSORY
Deficit Sumo Deadlift @40% 1RM – Accumulate 50 Reps
Not timed. Break sets up before you need to.