Saturday WOD – 011417

returning-members

Overhead Arts at WCCF!
Overhead Arts is launching classes at Whaling City CrossFit! Overhead Arts is dedicated to the creative exploration of aerial and circus arts. Starting Sunday, January 15th, instructor Teresa Kochis will offer Intermediate / Advanced Silks for Teens on Sundays at 2:30pm and Intermediate / Advanced Silks for Adults on Sundays at 7pm at Whaling City CrossFit. Students interested in beginner level classes at Overhead Arts’ Hatch Street Artist Studios location should visit overheadarts.com or contact info@overheadarts.com. Stay tuned for information about other Overhead Arts workshops happening soon at Whaling City CrossFit.

WORKOUT OF THE DAY

Wellness
With a Partner, 2 Rounds for time:
100/80 Calorie Row
50 Jumping Pull-ups
25 Hurdle Hops 20/15

Fitness
With a Partner, 2 Rounds for time:
100/80 Calorie Row
50 Pull-ups
25 Hurdle Hops 24/20

Performance
WL
1. Snatch Pull + Snatch + 2 OHS: 5 Sets

2. Clean Pull + Clean + 2 Jerks: 5 Sets

METCON
With a Partner, 2 Rounds for time:
100/80 Calorie Row
50 C2B Pull-ups
25 Box Jump Overs 30/24