Wednesday WOD – 020718

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. Back Squat @20X0: 8-6-4-4

2. 4 Rounds:
50’ Walking Lunge 35/20
20/18 Calorie Row
10 Burpees
Rest 2:00

Fitness
1. Back Squat @20X0: 4×15

2. 4 Rounds:
50’ Walking Lunge 50/35
20/18 Calorie Row
10 Burpees
Rest 2:00

Performance
STRENGTH
Back Squat @20X0: 4×15

METCON
4 Rounds:
50’ Walking Lunge 50/35
20/18 Calorie Row
10 Burpees over Rower
Rest 2:00

ACCESSORY
Barbell Hip Thrust: 3×10