Wednesday WOD – 012418

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: 6-4-2-6-4-2

2. 3 rounds for time:
15 Bar Facing Burpees
15 OHS 45/35
Rest 2:00

Fitness
1. Back Squat @20X0: 6-4-2-6-4-2

2. 3 rounds for time:
15 Bar Facing Burpees
15 OHS 75/55
Rest 2:00

Performance
STRENGTH
Back Squat @20X0: 6-4-2-6-4-2

METCON
4 rounds for time:
15 Bar Facing Burpees
15 OHS 95/65
Rest 2:00

ENGINE
15-20 Easy bike.