Saturday WOD – 083014

Chuck & Erin

Chuck & Erin

Labor Day Schedule Update
On Labor Day Monday, September 1st, we will be open for an Open Gym from 8:30-10:30am.

WCCFers SHARE THE LOVE!
Our next On-Ramp beginson SEPT 8TH at 6:30pm!!! Please help us fill it up with your friends and family!! They can sign up for FREE here (No obligation; they can pay after the first class once they are hooked!): https://whaling-city-crossfit.theboxhq.com/events/wccfs-september-on-ramp-program_

WORKOUT OF THE DAY

Fitness
30-20-10 reps for time of:
Thrusters 95/65
Chest-to-bar pull-ups

Performance
1. OHS: 3×10

2. Snatch Pulls 110-120%

3. 15 minutes to establish a 1RM Snatch

4a. 3X8 Bench Press – heaviest possible reps with maximal speed, rest 90 sec.
4b. 3XME Strict HSPU– rest 90 sec.

5. Metcon
30-20-10 reps for time of:
Thrusters 95/65
Chest-to-bar pull-ups