Tuesday WOD – 081914

Wallballs

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. Back Squat – 5 x 5, across

2. For Time
1:00 HS Hold
40 KB Snatches (24/16kg)
20 OH Lunges (135/95#)
40 KB Swings (24/16kg)
1:00 HS Hold

*if you can walk on your hands, do a 60′ foot HS Walk instead of the hold*

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

2. Back squat – 5 x 5 @ 78%

3. Metcon
For time:

100′ HS Walk
50 KB Snatches 24/16kg (25L/25R anyhow)
50′ OH Walking Lunges 155/105#
50 KB Swings 24/16kg
100′ HS Walk

4. HSPU Development Day 1

5. 3×5 Banded GHR