Friday WOD – 120817

Scott

ANNOUNCING THE 2018 WCCF TEAM FITNESS CHALLENGE!!
We are still finalizing all the details on points and scoring, but registration is live!! Registration includes Before and After body fat testing, food log analysis, and Coaching on Nutrition and Lifestyle! https://whaling-city-crossfit.triib.com/events/challenges/238/

WCCF HOLIDAY PARTY!!
Saturday, December 9th, 5pm @ The Hedblom Household! RSVP as soon as possible if you can make it so we know how many to expect. Hope to see everyone there.

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. Sumo Deadlift @21X0: 6×3 HTLW

2a. SLRDL @21X0: 3×8 /leg
2b. Cossack Squat @20X0: 3×8 /leg

3a. Suitcase DL @21X0: 3×10
3b. GHD Hip Extension @20X0: 3×12 w/ 0:20 hold on last rep

Fitness
1. Sumo Deadlift @21X0: 6×3 HTLW

2a. SLRDL @21X0: 3×8 /leg
2b. Cossack Squat @20X0: 3×8 /leg

3a. Suitcase DL @21X0: 3×10
3b. GHD Hip Extension @20X0: 3×12 w/ 0:20 hold on last rep

Performance
WL
Tng PC + PJ: Max UB set @135/95
(If you got 20+, add 10#)

STRENGTH/ACCESSORY
1. Sumo Deadlift @21X0: 6×3 HTLW

2a. SLRDL @21X0: 3×8 /leg
2b. Cossack Squat @20X0: 3×8 /leg

3a. Suitcase DL @21X0: 3×10
3b. GHD Hip Extension @20X0: 3×12 w/ 0:20 hold on last rep

GYMNASTY
sHSPU: 5+ EMOM x6
add a rep to the sets you did last cycle.