Wednesday WOD – 112217

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
1. Hang Power Clean: 6×2

2. For time:
40-30-20-10-5 Hollow Rocks
10-8-6-4-2 Suitcase Carries, 50’, 53/35
10-8-6-4-2 Shuttle Runs, 50’

Fitness
1. Power Clean: 6×2

2. For time:
50-40-30-20-10 Hollow Rocks
10-8-6-4-2 Suitcase Carries, 50’. 70/53
10-8-6-4-2 Shuttle Runs, 50’

Performance
WL
Jerk: 2 TnG Every 30s x7

METCON
For time:
50-40-30-20-10 Hollow Rocks
10-8-6-4-2 Suitcase Carries, 50’, 70/53
10-8-6-4-2 Shuttle Runs, 50’

CORE
3 Rounds NOT for time:
15 DB Side Plank Rotations per side
1o Alternating leg sTTB
10 Ring Body Saw