Tuesday WOD – 112117

Joe

THANKSGIVING SCHEDULE
Weds. 11/22 – No 6:30pm class
Turkey Day – Team Workout 8am!!!
Fri 11/24 – No morning classes

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
1a. Dual KB Front Rack Lunge: 4×12 alternating legs
1b. Kip Swing: 4×10

2. 5 Rounds, each for time:
20 WBs 14/10
30 Walking Lunge steps
60 Single Unders
Rest 1:30

Fitness
1a. Dual KB Front Rack Lunge: 4×12 alternating legs
1b. kPullup: 4×8

2. 5 Rounds, each for time:
20 WBs 20/14
30 Walking Lunge steps
40 Double Unders
Rest 1:30

Performance
WL
Tng Clean: 2 Every 30s x7

STRENGTH
a. Dual KB Front Rack Lunge: 4×12 alternating legs
b. 1 srMU + 3 Ring Swings + 2 krMU : 4 sets

METCON
5 Rounds, each for time:
20 WBs 20/14
30 Walking Lunge steps
40 Double Unders
Rest 1:30

ACCESSORY
a. Bulgarian Split Squat: 3×8 @31X0 – rest 60s
b. Bicep Curls: 3×8 per arm @20X0 – rest 60s
c. Straight Arm Tuck Shin to Bar: 3×8 @3030 – rest 60s