Saturday WOD – 071815

Ranch Wars

Come Watch Team “Java & Ginger” Throw Down at Ranch Wars!

Barbell Club is CANCELED for lack of signups!

NEW Weightlifting Club
Excited to announce that we are in the process of creating a USAW Sanctioned Weightlifting Club at WCCF! Interested in practicing the Snatch and Clean & Jerk more? Want to compete in the Sport of Weightlifting? By having a sanctioned club, club members can compete in local (and maybe national?) weightlifting meets!
We do need some help choosing a name!!
-Whaling City Barbell Club
-Whaling City Weightlifting Club
-Whaling City Weightlifting
Stay tuned for more details!

Thursday 6am PRE-REGISTRATION Requirement
Effective immediately, we are bringing back the Pre-registration requirement for the Thursday 6am class. If there are not at least 3 signed up by 8pm Wednesday night, class is canceled! It’s for the sake of our coaches, guys! They forgo precious sleep to be there to make you fit!

WORKOUT OF THE DAY

Fitness
For time, with a partner:
Row 2000m, each partner simultaneously
150 Wallballs 20/14
75 Push Press 95/65

Performance
1. Snatch with 2 second Pause at knee
Build to a heavy but not maximal load

2. Clean & Jerk – Pause in bottom of Jerk Dip
Build to a heavy but not maximal load

3. For time, with a partner:
Row 2000m, each partner simultaneously
150 Wallballs 20/14
75 Push Press 95/65