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Thursday WOD – 110515

Callie

Happy (30th!) Birthday to my amazing twin sister, Callie!

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. Hang Snatch: Build to a perfect Double

2. Front Rack Lunge: 3×7 each leg, across

3. 4 Rounds for time:
200m Run
20 Step ups 24/20
10 DB Snatches 70/50

Performance
WEIGHTLIFTING:
1. Hang Clean (top of knee): EMOM 8:00 – 2 Reps

CLASS:
1. Hang Snatch (top of knee): EMOM 8:00 – 2 Reps

2. Front Rack Lunge: 3×7 each leg, across

3. 4 Rounds for time:
200m Run
20 Step ups 24/20
10 DB Snatches 70/50
*HR Should remain in the Lactate Threshold Training Zone. If you do not have this calculated, aim for 155-165bpm.

GYMNASTICS:
1. Kipping HSPU: 3x Max reps in 0:20. Rest as needed. Focus on cycle speed.