Monday WOD – 012218

Connie

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. Deadlift @21X0: 6-4-2-6-4-2
1b. SADBHP @20X1: 8-6-4-8-6-4

2. 4 Rounds NOT for time:
10 Staggered Stance RDL /leg
10 Lateral Step Ups /side (as high as possible)
15 Push-ups

Fitness
1a. Deadlift @21X0: 6-4-2-6-4-2
1b. SADBHP @20X1: 8-6-4-8-6-4

2. 4 Rounds NOT for time:
10 Staggered Stance RDL /leg
10 Lateral Step Ups /side (as high as possible)
10 Strict Bar Dips

Performance
WL
1. Hang Snatch High Pull + HPS: 5 sets build
2. Power Snatch: 4×2 Heavy

STRENGTH
1a. Deadlift @21X0: 6-4-2-6-4-2
1b. Alt. DBPP @20X1: 8-6-3-8-6-3

METCON
4 Rounds NOT for time:
10 Staggered Stance RDL /leg
10 Lateral Step Ups /side (as high as possible)
10 Strict Ring Dips

ACCESSORY
3 Rounds NOT for time:
15 Banded Lateral Walks
15 Banded Feet elevated Glute Bridge
50′ Suitcase Carry AHAP