Tuesday WOD – 010218

Very Grateful to have this Amazing Group standing alongside me as we enter another year of changing lives.

KIDS & TEENS WINTER SESSION
Starts Jan. 8th! Mon, Weds, Thur 4:30-5:30pm for 13 weeks (1 week break during February vacation). Learn More!

2018 WCCF TEAM FITNESS CHALLENGE!!
GET SIGNED UP TODAY! Registration includes Before and After body fat testing, food log analysis, and Coaching on Nutrition and Lifestyle! https://whaling-city-crossfit.triib.com/events/challenges/238/

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. EMOM 12
Min 1: 25 RKBS 53/35, 70/53, 80/62
Min 2: 10-15 Push-ups

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

2. EMOM 12
Min 1: 25 RKBS 53/35, 70/53, 80/62
Min 2: 10-15 Pike Push-ups / HSPU

Performance
WL
1. Power Snatch, 3 Tng Every 90s, build in small increments, 10 sets
2. Max Effort Set @ 80% of Heaviest from #1.

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

METCON
EMOM 12
Min 1: 25 RKBS 53/35, 70/53, 80/62
Min 2: 10-15 HSPU

ACCESSORY
3 Rounds NOT for time:
12 SL GHD Hip Ext /leg
10 Box Jumps 30/24
10 Side Plank Hip Abduction /side