Friday WOD – 0828215

Chandra

Chandra getting after some sled sprints!

UPCOMING EVENTS
Save the date for THREE awesome events coming up:
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. Details and RSVP here!
WCCF’s 2nd Annual Member Appreciation Day and Internal Throwdown! October 3rd at Eastover Farm in Rochester!!

WORKOUT OF THE DAY

Fitness
We are going to spend the next several weeks building Bulletproof Shoulders! Starting out, we need to do some testing to benchmark our starting point.

1. Establish 10RM behind the neck press

2. Establish 8RM 1-arm high pull for each arm

3. Supine Shoulder Flexion Test

4. 21-15-9 for time:
Burpee to target
DB Push Press 50/35

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

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

CLASS:
Same as Fitness.

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