Saturday WOD – 112517

BLACK FRIDAY SPECIAL RELEASE: LIMITED EDITION WCCF Navy Pullover Hoodie!!!
$49.99 Available for Pre-orders only!
Pre-orders must be in by 11/30 to receive your Hoodie by Christmas!!
We will have samples to try on in the gym if you are unsure of your size.
Pre-Oder here: https://goo.gl/forms/CfXUq5RC2QZAXTWp1

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
12 rounds, with a partner:
200m Run
30 air squats
1 rope climb / 5 rope knees to elbows
Partners alternate full rounds.

Fitness
12 rounds, with a partner:
200m Run
30 air squats
1 rope climb
Partners alternate full rounds.

Performance
WL
1. 3-Position Snatch: 5 sets
2. 3-Position Clean & 1 Jerk: 5 sets
3. Front Squat @20X0: 5×2 @80% of last week

METCON
12 rounds, with a partner:
200m Run
30 air squats
1 rope climb
Partners alternate full rounds. Wear a weight vest.