Thursday WOD – 091015

Rich

Rich fighting through his last set of 8 Back Squats

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. 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. Behind the Neck Press 90% 10RM, 4×10 – 1-2 minute rest

2. Endurance WOD – At a Conversational pace, or with Heart Rate 150bpm
AMRAP 25:
Row 1000m
10 Pushups
50′ Bear Crawl
200 Single Unders
10 Ring Rows
50′ Bear Crawl

Performance
1. Behind the Neck Press 90% 10RM, 4×10 – 1-2 minute rest

2. Endurance WOD – At a Conversational pace, or with Heart Rate 150bpm
AMRAP 25:
Row 1000m
10 Pushups
50′ Bear Crawl
200 Single Unders
10 Ring Rows
50′ Bear Crawl