Wednesday WOD – 100114

Tess

Happy Birthday, Tess!

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: 3×8, AHAP

2. For time:
Row 1,000m
25 TTB
Row 750m
20 TTB
Row 500m
15 TTB

3. Pull-up Development

Performance
1a. Push Press: 3×8, AHAP – rest 90s
1b. 3×20 Face Pulls – rest 90s

2. Metcon
For time:
Row 1,000m
30 TTB
Row 750m
25 TTB
Row 500m
20 TTB

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