Monday WOD – 083115

Spartans!

Shoutout to Lauren, Erin, Nicole, and Chuck on finishing the Spartan Race on Saturday!

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. Double KB OHS – build to a heavy, perfect single

2. 5 Rounds, each timed, ALL OUT EFFORT:
200m Run
20 Jumping Lunges
20/15 Calorie Row
Rest 2:00

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

2. 5 Rounds, each timed, ALL OUT EFFORT:
200m Run
20 Jumping Lunges
20/15 Calorie Row
Rest 2:00

STRENGTH:
1. Deadlift 5×5 AHAP – rest 3:00

2. Strict Pull-ups 4xME – rest 3:00

3a. Good Mornings 3×12 AHAP
3b. Prone Dumbbell Rows 3×12 AHAP