Friday WOD – 090415

Jay

Jay, upside down

Labor Day Weekend SCHEDULE UPDATE
Friday – Regular Schedule
Saturday – Regular Schedule
Sunday – CLOSED
Monday (Labor Day) – 8:30am Class ONLY!

Lift up Autism Saturday, September 19th @9am – Give 5 Minutes! If you want to donate and/or get a Lift Up Autism T-shirt you can do that here. IF YOU WANT A T-SHIRT FOR THE EVENT, YOU HAVE TO ORDER IT BY 9/4!! Also, EVERYONE participating on 9/19 must follow the link and Register that they are coming.

UPCOMING EVENTS
WOD & Wine – Ladies Night at WCCF, open to the Public – Friday, September 25th @6pm. Details and RSVP here! INVITE YOUR FRIENDS!! This is meant to be an event to showcase our gym and community to the public!
WCCF’s 2nd Annual Member Appreciation Day and Internal Throwdown! October 3rd at Eastover Farm in Rochester!!

WORKOUT OF THE DAY

Fitness
1. With your 1RM Shoulder Press – Overhead Hold. Accumulate 2 minutes on a running clock.

2. 1-arm high pull for each arm – 3×7 @100% of your 8RM – rest 60s between arms

3. 4 Rounds for time
2 Rope Climbs 15′
24 RKBS 70/53
24 Hollow Rocks

Performance
WEIGHTLIFTING:
1. EMOM 7:00 – 3 TNG Power Snatches

2. EMOM 7:00 – 2 TNG Power Clean & Push Jerk

CLASS:
Same as Fitness

ACCESSORIES:
1a. Close Grip Bench Press – 4×8, AHAP – rest 90s
1b. Supinated Barbell Row (add weight if needed) – 4×10 – rest 90s