Tuesday WOD – 121316

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. Back Squat: 8-8-8-8. Add 5# to last week
2. Front Squat: 5-5-5-5. Add 5# to last week

3. 7 Rounds:
0:30 Bike
0:30 Rest
0:30 Wallballs 14/10
0:30 Rest

Fitness
1. Back Squat: 8@65%, 8@70%, 8@75%, 8@80%
2. Front Squat: 5@60%, 5@65%, 2×5@70%

3. 7 Rounds:
0:30 Bike
0:30 Rest
0:30 Wallballs 20/14
0:30 Rest

Performance
WL
Power Clean: For time: 10-8-6-4-2 UB Sets @ 155/105

STRENGTH
1. Back Squat: 8@65%, 8@70%, 8@75%, 8@80%
2. Front Squat: 5@60%, 5@65%, 2×5@70%

METCON
7 Rounds:
0:30 Bike
0:30 Rest
0:30 Wallballs 20/14
0:30 Rest

GYMNASTICS
1. Weighted Overhead Circles: 4×15 each direction
2. Kick Up Drill Version 1: 20 Reps

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