Friday WOD – 011918

Sherri

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. For time:
15-12-9-6
S2OH 155/105, 135/95, 105/70
bMU / C2B / Jumping C2B

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

2. For time:
15-12-9-6
S2OH 135/95
C2B

Performance
WL
PC& PJ: 5 EMOMx5

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. For time:
15-12-9-6
S2OH 155/105
bMU

GYMNASTICS
kHSPU @30X2: 5×8