Friday WOD – 052215

Rob

#tbt Back when Rob started at WCCF back in 2012. Good luck at Regionals this weekend, bro!

MEMORIAL DAY SCHEDULE UPDATE!
Friday, May 22nd – 3pm Open Gym CANCELED! Will be Open at 4:30 for classes.
Saturday, May 23rd – 8am Lite and 9am WOD ONLY! – Barbell Club and 10:15 WOD CANCELED!
Sunday, May 24th – CLOSED!
Monday, May 25th – MURPH at 8am!! First Heat at 8:20am! Second Heat at 9:30am! I will be posting Heat assignments!

Specialty Classes: Pre-registration Requirement
Remember to pre-register for Specialty Classes!

Nutrition Coaching
Don’t forget: For a limited time, our current Members can get a Free Food Journal Review! Get some feedback on your diet and learn fixes you can implement to immediately improve your health and nutrition!

3rd Annual Lil’ Beasts Summer Health and Fitness Camp – July 13th-17th
Announcing our 3rd Annual Kids’ Summer Camp! Takes place on Eastover Farm in Rochester, MA from 9am-12pm. Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun! Registration now Open!

WORKOUT OF THE DAY

Fitness
1. 3 Position Snatch Technique

2. AMRAP 10
7 Power Snatch 95/65# 115/80#
14 Box Jump Overs 24/20″

Performance
1. 3 Position Snatch Technique

2. AMRAP 10
7 Power Snatch 115/80#
14 Box Jump Overs 24/20″

RECOVERY
3. 20min Row, HR under 150