Wednesday WOD – 091714

Rich

Rich

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. Push Press: 3×10

2. 4 rounds for total working time of:
Row 500m
15 Ring Dips
10 TTB

Rest 1:1

Performance
1. Push Press: 3×10

2. Metcon
4 rounds for total working time of:
Row 500m
15 Ring Dips
10 TTB

Rest 1:1

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.

3c. 3×8 Evil wheels- rest 90 sec.