Thursday WOD – 030117

Jeff

Jeff

WCCF INTRAMURAL OPEN
Ashley and Janmarie both had Social Media posts with HUGE numbers of likes and comments. Somehow they tied, so I have awarded 3 points to both the Power Cleaners and Snatch Us If You Can. This week, we want to see Group photos on social media. Make sure to tag or check-in to Whaling City CrossFit and the post with the most likes, comments, and shares will win!

Sign up for FNL Heats for this week by Wednesday night! I add a couple Wait List (WL) spots to each heat. Depending on the workout equipment requirements, we will try to squeeze a couple more into the heats. So once the 10 spots are filled, you can put your name in one of the WL spots. But make sure to also list your name in one of the guaranteed spots in another heat as well. https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing

Follow the link for full details on the Intramural Open.

WORKOUT OF THE DAY

Wellness
1. Handstand Practice

2. AMRAP 20 @ Sustainable Pace (DO NOT RED LINE!)
12 Burpees
24 Walking Lunges
12 SItups
240′ Suitcase Carry 53/35

Fitness
1. Handstand Practice

2. AMRAP 20 @ Sustainable Pace (DO NOT RED LINE!)
12 Burpees
24 Walking Lunges
12 SItups
240′ Suitcase Carry 70/53

Performance
Rest or Light Aerobic work. Whatever makes you feel more prepared and ready to fire on all cylinders on Friday!