Wednesday WOD – 011718

Tilly

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. Back Squat @20X0: 7-5-3-7-5-3

2. 4 rounds:
12 DBOHLunge 35/20
24 WB 14/10
64 singles
Rest 2:00

Fitness
1. Back Squat @20X0: 7-5-3-7-5-3

2. 4 rounds:
12 DBOHLunge 50/35
24 WB 20/14
48 Dub
Rest 2:00

Performance
STRENGTH
Back Squat @20X0: 8-4-2-8-4-2

METCON
4 rounds:
12 DBOHLunge 70/53
24 WB 20/14
48 Dub
Rest 2:00

ENGINE
3x2000m Row – Rest 3:00