Thursday WOD – 122817

KIDS & TEENS WINTER SESSION
Starts Jan. 8th! Mon, Weds, Thur 4:30-5:30pm for 13 weeks (1 week break during February vacation). Register here: https://whaling-city-crossfit.triib.com/signup/

HOLIDAY SCHEDULE
Wed. Dec. 27 through Sat. Dec. 30 – Regular Schedule
Sun. Dec. 31 – CLOSED
New Year’s Day – CLOSED

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/

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. Banded RKBS: 4×20
1b. Double KB Z Press: 4×15

2. AMRAP 6
20 DB Snatch, alternating 35/20
15 Push-up
10 Burpees
Rest 3:00 and Repeat!

Fitness
1a. Banded RKBS: 4×20
1b. Double KB Z Press: 4×15

2. AMRAP 6
20 DB Snatch, alternating 50/35
15 HSPU
10 Burpees
Rest 3:00 and Repeat!

Performance
WL
Power Clean: 3 TnG Every 30s for 10 sets

STRENGTH
1a. Banded RKBS: 4×20
1b. Double KB Z Press: 4×15

METCON
AMRAP 6
20 DB Snatch, alternating 50/35
15 HSPU
10 Burpees
Rest 3:00 and Repeat!