Saturday WOD – 090515

#bulletproofshoulders

2 minute overhead holds. #bulletproofshoulders

Labor Day Weekend SCHEDULE UPDATE
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. AMRAP 20, with a partner:
Run 400m
100 Thrusters 45/35
Run 400m
100 Push-ups

2. Mobility Session

Performance
BARBELL CLUB:
1. Snatch – 1×2 @ 80%, 2×1@85%

2. Clean & Jerk – 3×2 @ 80%, 2×1@85%

3. 1&1/4 Front Squat – 5×2, climbing.

CLASS:
1. AMRAP 20, with a partner:
Run 400m
100 Thrusters 45/35
Run 400m
100 Push-ups

2. Mobility Session