Wednesday WOD – 090915

Brandi

Brandi

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. Power Position Clean: 10:00 to build to a heavy triple

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 Technique
Hang Snatch (below the knee) – 15:00 build to a heavy single

IN CLASS:
1. Power Position Clean: 10:00 to build to a heavy triple

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