Wednesday WOD – 092414

Amy

Amy during Week 2 of the CF Team Series.

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
1. Push Press: 3×10, HTLW

2. 5 rounds of:

3 Rope Climbs 15′
12 Ring Dips
20 Calories Row

Rest 1:1

3. Pull-up Development

Performance
1a. Push Press: 3×10, HTLW – rest 90s
1b. 3×15 Face Pulls – rest 90s

2. Metcon
5 rounds of:

3 Rope Climbs 15′
12 Ring Dips
20 Calories Row

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.

4. C2B Development