Thursday WOD – 121417

Erin

2018 WCCF TEAM FITNESS CHALLENGE!!
GET SIGNED UP TODAY! 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/

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
Do you feel like you aren’t getting what you need out of Group classes? Have specific goals you want to work towards?
Need one on one Nutrition Coaching? 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. Bench Press @30X0: 5×3 @ last week’s 90%, 5th set is 3+
1b. Face Pull: 5×20

2. 3 RFT:
60 Single Unders
4 Rope Knees to Elbows
20 Push-ups
Rest 3:00
3 RFT:
15 Push-ups
4 Rope Knees to Elbows
60 Single Unders

Fitness
1a. Bench Press @30X0: 5×3 @ last week’s 90%, 5th set is 3+
1b. Face Pull: 5×20

2. 3 RFT:
40 Double Unders
1 Rope Climb
20 Push-ups
Rest 3:00
3 RFT:
15 Push-ups
1 Rope Climb
40 Double Unders