Friday WOD – 011218

Rebecca

NEW REFERRAL PROGRAM!!
We are instituting a permanent referral program for you guys because the best new members are your friends and family! The Referral Cards will be on the Front Desk at the gym. Take 1 or Take 10 at a time! Fill out your name as the Referrer on the back and give them to Friends, Family, Co-workers who want to come try WCCF and when they present the card they will get 25% off their first month and you will get 25% off your next month, too!

2018 WCCF TEAM FITNESS CHALLENGE!!
All scores can be logged right in the Triib app!!!
Also from a computer or the mobile site:https://whaling-city-crossfit.triib.com/events/challenges/238/

WORKOUT OF THE DAY

Wellness
1a. Strict Press @20X2: 4×8
1b. DB Bent Row @20X0: 4×8

2. AMRAP 11
8, 12, 16, 20, 24… DB Snatch 35/20
4, 6, 8, 12…Seated Pull-up

Fitness
1a. Strict Press @20X2: 4×8
1b. DB Bent Row @20X0: 4×8

2. AMRAP 11
8, 12, 16, 20, 24… DB Snatch 50/35
4, 6, 8, 12…C2B Pull-up

Performance
WL
Jerk: 10 Singles @ 80-85%

STRENGTH
1a. Strict Press @20X2: 4×8
1b. DB Bent Row @20X0: 4×8

METCON
1a. Strict Press @20X2: 4×8
1b. DB Bent Row @20X0: 4×8

2. AMRAP 11
8, 12, 16, 20, 24… DB Snatch 50/35
4, 6, 8, 12… bMU

Immediately followed by 8:00 clock:
Build to heavy C&J

GYMNASTICS
3 sets of: Max sHSPU right into Max kHSPU. Rest 2:00