Friday WOD – 082115

UPCOMING EVENTS
Save the date for THREE awesome events coming up in September:
Lift up Autism – Saturday, September 19th @9am – You can Sign up and/or Donate here.
WOD & Wine – Ladies Night at WCCF, open to the Public – Friday, September 25th @6pm. Paleo Naturals will be serving food and FitVine Wine! More details about additional vendors coming soon!
WCCF’s 2nd Annual Member Appreciation Day and Internal Throwdown! October 3rd at Eastover Farm in Rochester!!

WORKOUT OF THE DAY

Fitness
1a. Push Press – 5×6, AHAP – rest 90s
1b. L-Sit Hold – 4xME – rest 90s

2. AMRAP 12:
15 Russian KB Swings 70/53
15/10 Push-ups
200m Run

Performance
WEIGHTLIFTING:
1. EMOM 7:00 – 3 TNG Power Snatches

2. EMOM 7:00 – 2 TNG Power Clean & Push Jerk

CLASS:
1a. Push Press – 5×6, AHAP – rest 90s
1b. L-Sit Hold – 4xME – rest 90s

2. AMRAP 12:
15 Russian KB Swings 70/53
15/10 Ring Dips
200m Run

ACCESSORIES:
1a. Close Grip Bench Press – 4×8, AHAP – rest 90s
1b. Supinated Barbell Row – 4×10 – rest 90s