Thursday WOD – 082715

Marc

Barbell Maintenance

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. Kipping Pull-ups
Focus is on perfect, tight Arch to Hollow swings.

2. For time:
50-40-30-20-10
Calorie Row
Situps

Performance
ENDURANCE CLASS:
1. 25 Minute AMRAP:
20 Burpees
2k Row
20 Burpees
800m run
20 Burpees

2. Sled Sprints
10 x 30 yards, rest 1:00
90/50# – full out sprints. Do not hold back. Go as hard as you can between the lines.