Thursday WOD – 090315

Kids

6AM CANCELED FOR LACK OF SIGNUPS!!!

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.
1 attempt at a Max Effort Unbroken set.

2. AMRAP 10
8 Hang Power Snatch 115/80
12 Burpees over the bar

Performance
ENDURANCE CLASS:
1. 45 min AMRAP:

50′ Bear Crawl (stiff)
400m Run
50′ Duck Walk
500m Row
50′ Bear Crawl (cat style)
400 Singles
50′ Duck Hops