Wednesday WOD – 081314

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First Annual WCCF In-House Throwdown and Member Appreciation Day Cookout!
That’s right, folks, on Saturday, October 4th, we are holding a Partner Throwdown for WCCFers only followed by a Cookout for our whole Community, including your families! Save the date because you are not going to want to miss this event! 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. 3x 2 Strict Press + 6 Push Press, AHAP

2. 12 minute AMRAP of:

10 TTB
20 Wall Balls 20/14#
30 Lateral Jumps over 12″ hurdle (each jump counts one rep)

3. Pullup Development

Performance
1. 3x 2 Strict Press + 6 Push Press, AHAP

2. Metcon
12 minute AMRAP of:

10 TTB
20 Wall Balls 20/14#
30 Lateral Jumps over 12″ hurdle (each jump counts one rep)

Note: Go hard at the beginning of the piece, then when pace tapers off complete each round UB and as fast as possible. Do not rest during rounds.

3. C2B Development (Whatever day you did last, do the next day).

4. 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) – rest 3:00

5. Pendlay Row: 3×8, HTLW