Wednesday WOD – 120716

Gifts

Give or Get WCCF Gift Certs and Swag this year!

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
1. 6 Rounds:
5 Strict Seated Pull-ups
5 Kip Swings
5 Hollow Rocks
Rest 1:00

2. 4 Rounds for time:
80 Single Unders
10 KB Clean & Press – Right 35/26
10 KB Clean & Press – Left 35/26

Fitness
1. 6 Rounds:
5 Kip Swings
5 Kipping Pull-ups
Rest 1:30
(On the last round, perform MAX EFFORT pull-ups)

2. 4 Rounds for time:
40 Double Unders
10 KB Clean & Press – Right 53/35
10 KB Clean & Press – Left 53/35

Performance
WL
Tng Hang Snatch: 5×3 Across

GYMNASTICS
4 sets:
Perform 1 set of Muscle ups @ 60% of your Max UB set
Immediately Perform a max set of Pull ups Hanging on Rings
rest 120 secs
TEST: MAX UB Set

METCON
4 Rounds for time:
60 Double Unders
10 KB Clean & Press – Right 53/35
10 KB Clean & Press – Left 53/35

ACCESSORY
1. 1-arm KB High Pull: 4×9 /arm
2. KB OH + Suitcase Carry: 4×200′