Monday WOD – 021218

Kids & Teens building trunk strength

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

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: 6-5-4-3
1b. SA DB Floor press @20X1: 4×10

2. 4 Rounds NOT for time:
10 Cross Body Deadlift /side (light)
10 Tall kneeling press outs
10 SADBHP

Fitness
1a. Deadlift @20X0: 6-5-4-3
1b. SA DB Floor press @20X1: 4×10

2. 4 Rounds NOT for time:
10 Cross Body Deadlift /side (light)
10 Tall kneeling press outs
10 SADBHP

Performance
WL
Power Snatch: 5×2 w/5 second lowering back to floor.

STRENGTH
1a. Deadlift @20X0: 6-5-4-3
1b. SA DB Floor press @20X1: 4×10

METCON
4 Rounds NOT for time:
10 Cross Body Deadlift /side (light)
10 Tall kneeling press outs
10 SADBHP

ACCESSORY
3 Rounds NOT for time:
15 Back Extensions
15 DB RDL
50′ Suitcase Carry AHAP