Tuesday WOD – 012318

Taylor

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
10 Banded PVC pipe drill

2. AMRAP 5
40/30 Cal Row
AMRAP K2E
Rest 2:00
AMRAP 5
40/30 Cal Row
AMRAP Knee Raises
Rest 2:00
AMRAP 5
40/30 Cal Row
AMRAP Hollow Rocks

Fitness
1. EMOM 10
5-10 kPullups

2. AMRAP 5
40/30 Cal Row
AMRAP TTB
Rest 2:00
AMRAP 5
40/30 Cal Row
AMRAP K2E
Rest 2:00
AMRAP 5
40/30 Cal Row
AMRAP Hollow Rocks

Performance
EMOM 10
5-10 C2B

METCON
AMRAP 5
40/30 Cal Row
AMRAP TTB
Rest 2:00
AMRAP 5
40/30 Cal Row
AMRAP K2E
Rest 2:00
AMRAP 5
40/30 Cal Row
AMRAP Hollow Rocks

GYMNASTICS
3 Ring Swings + 1 rMU: 7 sets
Focus on technique