Monday WOD – 010818

KIDS & TEENS WINTER SESSION
Starts TODAY!! Mon, Weds, Thur 4:30-5:30pm for 13 weeks (1 week break during February vacation). Learn More!

2018 WCCF TEAM FITNESS CHALLENGE!!
The main focus of the challenge is bringing awareness to your daily habits and lifestyle and trying to align them with practices that will improve your overall health and well-being. Moving your body, drinking enough water, eating well, practicing good food habits, getting enough sleep and spending time relaxing are all simple but effective ways to make you healthier and happier.

It’s not too late to sign-up! https://whaling-city-crossfit.triib.com/events/challenges/238/

SIGNUP FOR YOUR BODYFAT TESTING!

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. Deadlift @21X0: 7-5-3-7-5-3
1b. Alt. DBPP @20X1: 10-7-4-10-7-4

2. “Feel the Burn” lp: 3/30/16 &, 8/3/16
10 Minute AMRAP:
15 Power Snatch (45/35#)
15 Wall Ball (14/10#)
50 SU’s ​​​

Fitness
1a. Deadlift @21X0: 7-5-3-7-5-3
1b. Alt. DBPP @20X1: 10-7-4-10-7-4

2. “Feel the Burn” lp: 3/30/16 &, 8/3/16
10 Minute AMRAP:
15 Power Snatch (75/55#)
15 Wall Ball (20/14#)
30 DU’s ​​

Performance
WL
Power Snatch, 3RM Tng

STRENGTH
a. Deadlift @21X0: 7-5-3-7-5-3
b. Alt. DBPP @20X1: 10-7-4-10-7-4

METCON
“Feel the Burn” lp: 3/30/16 &, 8/3/16
10 Minute AMRAP:
15 UB Power Snatch (75/55#)
15 UB Wall Ball (20/14#)
30 UB DU’s

ACCESSORY
3 Rounds NOT for time:
15 DB RDL
10 Lateral Step Ups /side (as high as possible)
10 Side Plank Hip Abduction /side