Wednesday WOD – 081915

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. 2 Rounds For time:
Run 800m
25 Front Squats @ 70% 1RM

2a. Weighted Hip Extensions – 3×10 – rest 60s
2b. Single Arm Farmers Carry – 3x100ft each arm – rest 60s

Performance
WEIGHTLIFTING:
1. Snatch Speed Technique – Focus on ABSOLUTE SPEED UNDER
EMOM 10:00 – 1 Snatch @60% 1RM

IN CLASS:
1. 2 Rounds For time:
Run 800m
25 Front Squats @ 70% 1RM

2a. Weighted Hip Extensions – 3×10 – rest 60s
2b. Single Arm Farmers Carry – 3x100ft each arm – rest 60s

AFTER CLASS:
3. Recovery Row – 20:00 @120-150bpm
.