Tuesday WOD – 020618

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
1. 4 rounds:
5 Strict Pull-ups @20X2 (assisted, seated or banded)
8 Kip Swings
15 Hollow Rocks

2. AMRAP 3 Rest 2:00 x4
10 RR / kPU / C2B
60 Single Unders

Fitness
1. 4 rounds:
3 sPullups
3 kPullups
5 TTB

2. AMRAP 3 Rest 2:00 x4
10 kPU
40 Double Unders

Performance
GYMNASTICS
4 Rounds
3 TTB
3 kPullups
3 C2B
1 bMU

METCON
AMRAP 3 Rest 2:00 x4
10 C2B
40 Double Unders

GYMNASTICS
4 Rounds:
5 False Grip Ring sPull-ups
10 L-ups (support position on Rings)
8 Strict K2E