Wednesday WOD – 090215

Marc

Marc pulling 415#

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. Clean Complex: 10:00 to build to a heavy set of:
Clean + Hang Clean + Power Position Clean

2. Back Squat – 4×8 AHAP

3a. Hip Extensions – 3×20 – rest 60s
3b. Single Arm Farmers Carry – 3x200ft each arm – rest 60s

Performance
WEIGHTLIFTING:
1. Snatch Ladder – EMOM 10:00 – 1 Snatch
Min 1: 50%
Min 2: 55%
Min 3: 60%
Min 4: 65%
Min 5: 70%
Min 6: 75%
Min 7: 80%
Min 8: 85%
Min 9: 90%
Min10: 85%

IN CLASS:
1. Clean Complex: 10:00 to build to a heavy set of:
Clean + Hang Clean + Power Position Clean

2. Back Squat – 4×8 AHAP

3a. Hip Extensions – 3×20 – rest 60s
3b. Single Arm Farmers Carry – 3x200ft each arm – rest 60s

AFTER CLASS:
1. Recovery Row – 20:00 @120-150bpm