Friday WOD – 112417

Thanksgiving Team WOD!

THANKSGIVING SCHEDULE
Fri 11/24 – No morning classes. Gym will open at 3:30pm.

GIVE THE GIFT OF FITNESS REFERRAL PROGRAM
This Holiday season, buy a WCCF Gift Certificate of at least $25 for a (non-member) friend or loved one, and when they redeem the certificate, you receive a credit valued at 150% of the Gift Certificate. For example, if you give your Mom a $110 WCCF Gift Cert for Christmas and they use it to start our On-Ramp Program, you will get a credit on your account for $165! Can purchase online or at WCCF!

WCCF OUTSIDE THE BOX
Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/

WORKOUT OF THE DAY

Wellness
1. OHS @32X1: 5×5

2. 5 Rounds:
500/450m Row
10 SADBPP 35/20
Rest 1:30

Fitness
1. OHS @32X1: 5×5

2. 5 Rounds:
500/450m Row
10 SADBPP 50/35
Rest 1:30

Performance
WL
EVERY 30s x 7: 2 Tng PC + PJ

STRENGTH
OHS @32X1: 5×5

METCON
5 Rounds:
500/450m Row
10 SADBPP 50/35
Rest 1:30

STRENGTH
DB Bench Press @31X0: 3×8