Friday WOD – 020218

INTRAMURAL OPEN
OPEN RECRUITMENT HAS STARTED! Our Captains will be trying to sign you guys to their respective teams!
3rd Annual Intramural Open at WCCF! This 6 week event coincides with the worldwide CrossFit Games Open each year. Everyone splits up into Teams and we all throwdown every Friday for 5 weeks on whatever Open Workout is announced on Thursday night at 8pm!
FULL DETAILS: http://whalingcitycrossfit.com/2018/01/2018-intramural-open/

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!

WORKOUT OF THE DAY

Wellness
1a. Strict Press @20X2: 10-8-6-4-2
1b. DB chest supported Row @20X0: 5×8

2. 5 rounds
20 SADBPP 35/20, 50/35
10 Burpees over DB
Rest 1:00

Fitness
1a. Strict Press @20X2: 10-8-6-4-2
1b. DB chest supported Row @20X0: 5×8

2. 5 rounds
20 SADBPP 35/20, 50/35
10 Burpees over DB
Rest 1:00

Performance
WL
PC& PJ: for time: 10 quick singles @ 165/115

STRENGTH
1a. Strict Press @20X2: 10-8-6-4-2
1b. DB chest supported Row @20X0: 5×8

METCON
Interval 17.1
6 rounds
20 DBS 50/35
10 BBJO 24/20
Rest 1:00

GYMNASTICS
rMU; 1-5 EMOM x5