Friday WOD – 021618

#tbt FRIDAY NIGHT LIGHTS 2016

6TH ANNUAL EASTOVER FARM KIDS CAMP!
Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/

INTRAMURAL OPEN
LET US KNOW IF YOU WANT TO PARTICIPATE AND HAVE NOT BEEN RECRUITED TO A TEAM!!
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!

VOLUNTEER TO JUDGE: https://docs.google.com/spreadsheets/d/18wYWTi8fEjV90i3YFhb0ifsXVy1VOC0H9t_10THq4Fo/edit?usp=sharing
HEAT SIGNUPS FOR WEEK 1: https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing

FULL DETAILS: http://whalingcitycrossfit.com/2018/01/2018-intramural-open/

WORKOUT OF THE DAY

Wellness
1.OHS @32X1: 4×10

2. “Feel the Burn” lp: 3/30/16 &, 8/3/16
10 Minute AMRAP:
15 Power Snatch (45/35#)
15 Wall Ball (14/10#)
50 SU’s ​​​

Fitness
1.OHS @32X1: 4×10

2. “Feel the Burn” lp: 3/30/16 &, 8/3/16
10 Minute AMRAP:
15 Power Snatch (75/55#)
15 Wall Ball (20/14#)
30 DU’s ​​

Performance
WL
PC & PJ: 8:00 to build to a heavy single

STRENGTH
OHS @32X1: 4×10

METCON
“Feel the Burn” lp: 3/30/16 &, 8/3/16
10 Minute AMRAP:
15 UB Power Snatch (75/55#)
15 UB Wall Ball (20/14#)
30 UB DU’s