Wednesday WOD – 060513

Hiller

Hiller

“Hope for Cures” – July 6th, 9am!
This is going to be an event! We want as much participation as possible to help raise money to cure catastrophic childhood illnesses! In order to track how many athletes we will have, who is Rxing vs. Scaling, and set up heats accordingly, we have created an Event registration.If you are going to be participating in the “Hope” WOD on July 6th, you MUST register here by June 28th:

WCCF’s “Hope for Cures” Fundraiser WOD.

The event page also has all the details for setting up a donation page, etc.  Also, if you have a friend/family from another box in town for the 4th of July holiday, and they want to participate in “Hope,” they also need to register on our Event page!

WORKOUT OF THE DAY

*This is one continuous effort broken into 15 minute cycles which begin with a 1 mile run for time.

15 minutes to:

Run 1 mile – for time.

With the remainder of the 15 minutes:
Establish a 3RM Power Clean.

15 minutes to:

Run 1 mile – for time.

With the remainder of the 15 minutes:
3 attempts, for total reps, of UB Ring Dips.