Wednesday WOD – 122717

Waiting for that 3, 2, 1..GO!

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. Suitcase Carry AHAP: 3×100′ /side
1b. Front Rack Step Up: 3×8 / side

2. 4 Rounds:
0:30 Work / 0:30 Rest
Ski Erg
Assault Bike
Single Unders
Row
3:00 Rest after Round 2.
Goal is to get the same score for each exercise each round.

Fitness
1a. Suitcase Carry AHAP: 3×100′ /side
1b. Front Rack Step Up: 3×8 / side

2. 4 Rounds:
0:30 Work / 0:30 Rest
Ski Erg
Assault Bike
Double Unders
Row
3:00 Rest after Round 2.
Goal is to get the same score for each exercise each round.

Performance
WL
Jerk: 15:00 to find a max

STRENGTH
a. Suitcase Carry AHAP: 3×100′ /side
b. Front Rack Step Up: 3×8 / side

METCON
4 Rounds:
0:30 Work / 0:30 Rest
Ski Erg
Assault Bike
Double Unders
Row
3:00 Rest after Round 2.
Goal is to get the same score for each exercise each round.