Thursday WOD – 092415

Anna

Anna

6AM CANCELED FOR LACK OF SIGNUPS!

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!

WOD & Wine – Ladies Night at WCCF, open to the Public – Friday, September 25th @6pm. Details and RSVP here!┬áINVITE YOUR FRIENDS!! This is meant to be an event to showcase our gym and community to the public!

WORKOUT OF THE DAY

Fitness
1. Behind the Neck Press: 4×10@100% – 1-2 minute rest

2. 2 Rounds Not for Time: At a Conversational pace, or with Heart Rate <150bpm
Run 800m
20 PVC Pass Throughs – Standing
10 Kip Swings
20 PVC Pass Throughs – BoS
50 Jumping Jacks
20 Plank Shoulder Taps
20 PVC Pass Throughs – Prone

Performance
1. Behind the Neck Press: 4×10@100% – 1-2 minute rest

2. 2 Rounds Not for Time: At a Conversational pace, or with Heart Rate <150bpm
Run 800m
20 PVC Pass Throughs – Standing
10 Kip Swings
20 PVC Pass Throughs – BoS
Row 1000m
20 Plank Shoulder Taps
20 PVC Pass Throughs – Prone