Friday WOD – 091914

Colin

Colin, #tbt, May 2013

Sign-up now for our 1st ever WCCF Partner Throwdown, Oct 4th! SIGN UP BY TODAY!!!!
$35 per team and all the money we earn from the throwdown is going towards throwing a kick-ass cookout and party for all of you immediately afterwards. All taking place at Eastover Farm in Rochester, MA. This is going to be an awesome event!
https://whaling-city-crossfit.theboxhq.com/events/first-annual-wccf-in-house-throwdown

WORKOUT OF THE DAY

Fitness
1. 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top)

2. 5 rounds of-
15 Burpee Box-Overs 24/20″
15 KB Swings 24/16kg

Performance
1a. 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top) – rest 90 seconds
1b. 4X1:00 ME HS Walk – rest 90 seconds

2. Metcon
5 Rounds For time:
15 Burpee Box-Overs 24/20″
15 KB Swings 32/24kg

3. 3X5 Split Jerk (no drops) – three sets to work to a 5rm, rest 2:00
Then, 1xME UB Split Jerk @80% 5RM

4. C2B Development