Monday WOD – 082415

WOD & Wine

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
1. 1-arm KB OHS – build to a heavy, perfect single

2. 6 Rounds for time;
8 Dumbbell Snatches 70/50
10 Pistols

You cannot drop the Dumbbell from overhead.

Performance
IN CLASS:
1. 1-arm KB OHS – build to a heavy, perfect single

2. 6 Rounds for time;
8 Dumbbell Snatches 70/50
10 Pistols

You cannot drop the Dumbbell from overhead.

EXTRA:
1. Deadlift 5×10 AHAP – rest 3:00

2. Strict Pull-ups 4xME – rest 3:00

3a. Good Mornings 3×12 AHAP – rest 90s
3b. Prone Dumbbell Rows 3×12 AHAP – rest 90s