Friday WOD – 082214

Lisa

Lisa Kickin’ Butt on Some Clean and Jerks!

First Annual WCCF In-House Throwdown and Member Appreciation Day Cookout!
Saturday, October 4th, WCCF Partner Throwdown followed by a Cookout for our whole Community, including your families! The Throwdown and Cookout will be held on Eastover Farm in Rochester! The Throwdown will be open to all skill levels and we will have fun WODs that make use of the awesome outdoor space at Eastover Farm! More details on the Event coming soon! Facebook Event Page is here; Please RSVP!. Register your Team for the Throwdown Here.

WORKOUT OF THE DAY

Fitness
1. Pause Back Squat 3RM

2. 3 RFT:
30 Calorie Row
30 KBS, 24/16kg
30 BJ, 24/20

Performance
1. 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90%

2. Jerk from rack: 3RM – 3X1@95%, 3X1@90%

3. Pause Back Squat 3RM

4. Straight Arm Pullover: 2×20 AHAP

5. Metcon
3 RFT:
30 Calorie Row
30 KBS, 24/16kg
30 BJ, 24/20