Saturday WOD – 092714

Justine

Justine loves deadlifts 🙂

WCCF Member Appreciation Day and Partner Throwdown, Oct 4th!
If you haven’t registered a team yet, please do so today!https://whaling-city-crossfit.theboxhq.com/events/first-annual-wccf-in-house-throwdown

October On-Ramp!!
Help us fill up our next On-Ramp with your friends and family!! Send them here to register: https://whaling-city-crossfit.theboxhq.com/events/wccfs-october-2014-on-ramp

WORKOUT OF THE DAY

Fitness
Teams of 2, for time:
400m Run as a pair
200 Double Unders
100 Burpees
50 TTB

Except of the 400m Run, one Athlete is working at a time.

Performance
1. Snatch Balance: Heavy Single

2. OHS: 3×5

3. 15 minutes to establish a 1RM Hang Snatch

4. Metcon
Teams of 2, for time:
400m Run as a pair
200 Double Unders
100 Burpees
50 TTB

Except of the 400m Run, one Athlete is working at a time.