Monday WOD – 020518

Nikki

Nikki

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. Deadlift @20X0: 8-6-4-4
1b. SADBHP @20X1: 4×10

2. 4 Rounds NOT for time:
10 Suitcase Deadlift /side
10 Lateral Step Ups /side (as high as possible)
30′ Butt Low Bear Crawl
15 Push-ups

Fitness
1a. Deadlift @20X0: 8-6-4-4
1b. SADBHP @20X1: 4×10

2. 4 Rounds NOT for time:
10 Suitcase Deadlift /side
10 Lateral Step Ups /side (as high as possible)
30′ Butt Low Bear Crawl
10 Strict Dips

Performance
WL
1. Hang Snatch High Pull + HS: 4 sets build. This is technique work. Keep it fast and perfect.
2. Hang Snatch: 4×2

STRENGTH
1a. Deadlift @20X0: 8-6-4-4
1b. SADBHP @20X1: 4×10

METCON
4 Rounds NOT for time:
10 Suitcase Deadlift /side
10 Lateral Step Ups /side (as high as possible)
30′ HSW
10 Ring Dips

ACCESSORY
3 Rounds NOT for time:
15 Banded Lateral Walks
15 Banded Feet elevated Glute Bridge
50′ Suitcase Carry AHAP