Wednesday WOD – 121317

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
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. 3 Rounds NOT for time:
50′ Suitcase Carry AHAP /side
10 KB Russian Twists
10 Ring Body Saw

2. AMRAP 10
250/200m Row
15 RKBS 53/35
Rest 4:00 and Repeat.

Fitness
1. 3 Rounds NOT for time:
50′ Suitcase Carry AHAP /side
10 KB Russian Twists
10 Ring Body Saw

2. AMRAP 10
250/200m Row
15 RKBS 70/53
Rest 4:00 and Repeat.

Performance
WL
2 Jerks Tng Every 90s for 6 sets

CORE
3 Rounds NOT for time:
50′ Suitcase Carry AHAP /side
10 KB Russian Twists
10 Ring Body Saw

METCON
AMRAP 10
250/200m Row
15 RKBS 80/62
Rest 4:00 and Repeat.