Wednesday WOD – 021517

Hoodie

NEW WCCF HOODIES! GET YOUR ORDER IN BY FRIDAY!!
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 less than 2 weeks 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. Power Snatch – 3 Tng EMOMx7

2. For time:
35 Burpees
20 Rope Pull to Standing
35 Burpees

Fitness
1. Power Snatch – 3 Tng EMOMx7

2. For time:
50 Burpees
10 Rope Climbs
50 Burpees

Performance
WL
Power Snatch – 3 Tng EMOMx7

GYMNASTICS
TEST WEEK
max 2 rounds of an exercise. As much time as needed btw rounds
1. Legless Rope Climb: max in 4 min

2. Strict Muscle Up: max reps in a row (0-2 reps x 5 rounds) (3-5 reps 3 rounds) (6+ reps x 2 rounds)

3. Strict Toes to Bar with Spot: max reps x 2 rounds

4. Handstand Rocks: 5 reps x 4 rounds (push the limit to where you are comfortable)

METCON
For time:
50 Burpees
10 Rope Climbs
50 Burpees