Tuesday WOD – 091614

Thugs

Fresh Crew at Cushman Park on Sunday

Schedule Update: This Wednesday, Open Gym will start at 3:30pm!

Sign-up now for our 1st ever WCCF Partner Throwdown, Oct 4th! SIGN UP BY THIS FRIDAY
$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. 4X5 Pause Front Squats @ heaviest possible (STRICT 3 second pause in the bottom at absolute bottom depth)

2. 3 rounds for time of:
20 Wall Balls 20/14#
20 C2B Pull-ups

Performance
1. Snatch: 3 sets to find a 5RM TnG, then ME TnG@ 85%

2a. 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) – if more than 15 on first set add a deficit, rest 90 seconds
2b. 4X5 Pause Front Squats @ heaviest possible (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds

3. Metcon
3 rounds for time of:
20 Wall Balls 30/20#
20 C2B Pull-ups

4. 3×10 Bulgarian Split Squats (back rack), HTLW