Wednesday WOD – 120314

Hungry Hippos

Hungry Hungry Hippos got a little intense.

Just ANNOUNCED: The SouthCoast Snowdown. Saturday, January 31st, 9am
Teams of 4. Two women and two men. WCCFers who want to compete, we will have a discount code for you guys, so don’t register just yet! But be sure to spread the word to your CF friends! Also, we will be looking for judges and volunteers for this competition!
Facebook event page here: https://www.facebook.com/events/849805538374604/849805541707937/

WCCF Holiday Party and Potluck – Friday, December 12th, 6:00pm
RSVP here: https://www.facebook.com/events/366602326835239/

WORKOUT OF THE DAY

Fitness
1. 5X3 Push Press + Hold (3 count lockout hold overhead) – heaviest possible.

2. 5 rounds for total working time of:

Row 500m
3 Wall Walks

Rest 1:00 between rounds.

Performance
1. 5X1 Clean from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

2. 5X1 Jerk from rack – work to a max single for the day (no more than 5 attempts), rest as needed

3. 3X3 UB Hang Cleans (full) from the Power Position – rest 90 sec.

4. 1XME T&G Cleans (full) from floor @ 90% of max triple from #1

5a. 4X5 Pendlay Row – heaviest possible, rest 90 sec.
5b. 4X3 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec.

6. Metcon
5 rounds for total working time of:

Row 500m (all out)
50′ HS Walk

Rest 1:00 between rounds.