Saturday WOD – 081515

Lift Up Autism IG Post

UPCOMING EVENTS
Save the date for two 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
More details coming soon!

WORKOUT OF THE DAY

Fitness
1. For time:
Buy in: 5 Wall Walks
100 Air Squats
75 Russian KB Swings 70/53
50 Burpees

2. Mobility Session

Performance
BARBELL CLUB:
1. Snatch – 15min to build to max for the day, no fails

2. Clean & Jerk – 15min to build to max for the day, no fails

3. Tempo Front Squat – 5×3 @33×1

CLASS:
1. For time:
Buy in: 50ft Handstand Walk
100 Air Squats
75 Russian KB Swings 70/53
50 Burpees

2. Flexibility
20 min split developmental work (front split, side split, pancake split. 30 seconds in one position, rest 30 seconds and switch to a new position)