Saturday WOD – 092615

Josh

JB

UPCOMING EVENTS
WCCF’s 2nd Annual Member Appreciation Day and Internal Throwdown! October 3rd at Eastover Farm in Rochester!! The Throwdown will begin at 9am!! Similar to last year, it will be a partner throwdown! SIGN-UP AT THE GYM! Afterwards, we will have food and drinks and be merry! We had a ton of fun last year, so we hope you all can make it on the 3rd!

WORKOUT OF THE DAY

Fitness
AMRAP 16, With a Partner:
1 Rope Climb, 15ft.
40 Double Unders
20 Wallballs 20/14
Partner 1 completes a full round and then rests while Partner 2 completes a full round, etc.

Performance
BARBELL CLUB:
1. Snatch – Max in 20mins

2. Clean & Jerk – Max in 20mins

3. 1&1/4 Front Squat – Max

CLASS:
AMRAP 16, With a Partner:
1 Legless Rope Climb, 15ft.
50 Double Unders
20 Wallballs 20/14
Partner 1 completes a full round and then rests while Partner 2 completes a full round, etc.