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Friday WOD – 110615

Dorothee

Dorothee

Payment Authorization
You may have received an email telling you to sign a Contract. Otherwise, you will be prompted to the next time your Check-in to class. Don’t worry, it’s not a contract. As it’s always been, there are no contracts at WCCF. It’s simply a Payment Authorization Form acknowledging that you agree to have automatic payments made to us monthly for as long as you are Members of WCCF. We are being told we need it for legal purposes. Thank you all in advance for taking the time to sign it!

WORKOUT OF THE DAY

Fitness
1. Thrusters: Build to a heavy single from rack

2. “Fran”
21-15-9 for time:
Thrusters 95/65#
Pull-ups

Last performed: 12/9/14

Performance
WEIGHTLIFTING:
1. EMOM 6:00 – 3 TNG Power Snatches, then 1xME UB TnG Reps @80% of heaviest set

2. EMOM 6:00 – 2 TNG Power Clean & Push Jerk, then 1xME UB TnG Reps @80% of heaviest set

CLASS:
1. Thrusters: Build to a heavy single from rack

2. “Fran”
21-15-9 for time:
Thrusters 95/65#
Pull-ups

Last performed: 12/9/14