Tuesday WOD – 011618

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
1. 3 rounds:
10s Chin over the Bar hold
5 5s negative pull-ups
15 Hollow Rocks

2. AMRAP 8
18/14 Row
4 Rope Pulls
Rest 2:00
AMRAP 8
15/12 Bike
12 K2E

Fitness
1. 3 rounds:
5 sPullups
Max kPullups
Rest 3:00

2. AMRAP 8
18/14 Row
2 Rope climbs
Rest 2:00
AMRAP 8
15/12 Bike
12 TTB

Performance
GYMNASTICS
Accumulate 5-10 sMU
Then, Max UB kMU

METCON
AMRAP 8
18/14 Row
2 Rope climbs
Rest 2:00
AMRAP 8
15/12 Bike
12 TTB

ENGINE
5:00 after Metcon:
3 Rounds:
1000m Row
5 PP Cleans