Monday WOD – 081715

Rachael and Laurel

Building Strong Families.

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
1. Push Jerk – 1RM

2. For time:
18-15-12
Push Jerk 135/95
Pull-up

Performance
IN CLASS:
1. Strict Press – 1RM

2. For time:
18-15-12
Push Jerk 135/95
C2B Pull-up

BEFORE OR AFTER CLASS:
3. Deadlift – 1RM

4. Make up from last Tuesday: 5x400m Tempo Run – Your Pace should be about an 8 RPE, or about 85-90% Max HR. Rest until HR comes at least below 120bpm.