Saturday WOD – 021817

Hoodie

NEW WCCF HOODIES! LAST LAST LAST CHANCE!!
Taking Pre-Orders Now! We have samples in the gym to try on so you can order the right size! (Both Unisex and Women’s cuts!) $59

THE WCCF INTRAMURAL OPEN
Announcing the GRAND PRIZE for the WINNING TEAM! Members of the winning Team will receive VIP ACCESS to our 5-Year Anniversary Party coming up on June 17th! More details about the Party will be released soon so stay tuned!

If you haven’t heard, each team will be responsible for the Food for one of the first 4 weeks of FNL! Your Captains should be coordinating plans for your week!

With ONE WEEK until the OPEN, we have ONE more skill session coming up this Saturday: 2/18 – Muscle Ups

Follow the link for full details on the Intramural Open.

And don’t forget to Register for the CF Open at games.crossfit.com!

WORKOUT OF THE DAY

Wellness

1. CF Open Prep: Muscle Up!

2. AMRAP 10
7 Hang Power Snatch 95/65
14 Hurdle Hops 20/15

Fitness
1. CF Open Prep: Muscle Up!

2. AMRAP 10
7 Hang Power Snatch 115/80
14 Hurdle Hops 24/20

Performance
WL
1. Snatch – 4×2 @ 5-10# heavier than last week’s 90%

2. Clean & Jerk – 4×2 @ 5-10# heavier than last week’s 90%

3. 1+1/4 Front Squat – 5×3 climbing

METCON
AMRAP 10
7 Hang Power Snatch 155/105
14 Box Jump Overs 24/20