Wednesday WOD – 121416

8:30am Getting Assaulted

8:30am Getting Assaulted

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
15s Hollow Hold
Rest 1:30

2. AMRAP 10
7 Power Cleans 75/55
7 Knee Raises

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

2. AMRAP 10
7 Power Cleans 115/80
7 Toes to Bar

Performance
WL
Tng Hang Snatch: 5×3 Across

GYMNASTICS
1. Legless Rope Climb: EMOMx5

2. 3 Rounds NOT for time:
10 Ring Swings
7 Kick Up Drill Version 3

3. 3 Rounds NOT for time:
2-4 Pause Strict C2B (5sec Hold)
30s L-Sit Hold

4. 3 Rounds NOT for time:
10 Horizontal Ring Row Feet Fixed (10s hold on final rep)
15s Shoulderstand (Extended)

5. Middle Split – 2min hold

METCON
AMRAP 10
5 Clean & Jerks 135/95
10 Toes to Bar