Monday WOD – 012918

INTRAMURAL OPEN
OPEN RECRUITMENT OFFICIALLY STARTS at 5am Monday Morning! Our Captains will be trying to sign you guys to their respective teams!
We are excited to announce our 3rd Annual Intramural Open at WCCF! This 6 week event coincides with the worldwide CrossFit Games Open each year. Everyone splits up into Teams and we all throwdown every Friday for 5 weeks on whatever Open Workout is announced on Thursday night at 8pm!
FULL DETAILS: http://whalingcitycrossfit.com/2018/01/2018-intramural-open/

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 @20X0: 4×15 @50% of last week’s top set
1b. SADBHP @20X1: 4×12

2. 4 Rounds NOT for time:
10 Suitcase Deadlift /side
10 Lateral Step Ups /side (as high as possible)
15 Push-ups

Fitness
1a. Deadlift @20X0: 4×15 @50% of last week’s top set
1b. SADBHP @20X1: 4×12

2. 4 Rounds NOT for time:
10 Suitcase Deadlift /side
10 Lateral Step Ups /side (as high as possible)
10 Strict Dips

Performance
WL
1. Hang Snatch High Pull + HPS: 4 sets build. This is technique work. Keep it fast and perfect.
2. Hang Power Snatch: 4×2 Heavy

STRENGTH
1a. Deadlift @20X0: 4×15 @50% of last week’s top set
1b. SADBHP @20X1: 4×12

METCON
4 Rounds NOT for time:
10 Suitcase Deadlift /side
10 Lateral Step Ups /side (as high as possible)
10 Ring Dips

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