Wednesday WOD – 090314

Cal & Rach

The ladies of Team Virtus

Sign-up now for our 1st ever WCCF Partner Throwdown!
$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

WCCFers SHARE THE LOVE!
Our next On-Ramp beginson SEPT 8TH at 6:30pm!!! Please help us fill it up with your friends and family!! They can sign up for FREE here (No obligation; they can pay after the first class once they are hooked!): https://whaling-city-crossfit.theboxhq.com/events/wccfs-september-on-ramp-program_

WORKOUT OF THE DAY

Fitness
1. Push Press: 3×5, HTLW

2. For Time:
:30s Handstand Hold
9 Shoulder to Overhead 135/95#
9 Rope Climbs 15′
:30s Handstand Hold
6 Shoulder to Overhead 135/95#
6 Rope Climbs 15′
:30s Handstand Hold
3 Shoulder to Overhead 135/95#
3 Rope Climbs 15′

3. Pull-up Development

Performance
1. Push Press: 3×5, HTLW

2. Metcon
For time:

50′ HS Walk
9 Shoulder to Overhead 205/135#
9 Rope Climbs 15′
50′ HS Walk
6 Shoulder to Overhead 205/135#
6 Rope Climbs 15′
50′ HS Walk
3 Shoulder to Overhead 205/135#
3 Rope Climbs 15′

3a. 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 90 sec.

3b. 3X8 Jumping Good Mornings – HTLW, rest 90 sec.

4. C2B Development