Friday WOD – 082616

5:30pm "New You" Ladies

5:30pm “New You” Ladies

WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY AND INTERNAL THROWDOWN
Save the date: September 24th at Eastover Farm in Rochester! (Rain date: Sept. 25th)

BRING YOUR FRIENDS AND FAMILY WEEK – August 22nd – 27th
This week they can come with you to any class. No pressure, no sales pitch, just bring them in to try one class. Let them meet your #whalingcitycrossfitfam.

WORKOUT OF THE DAY

Fitness
1. Pause Back Squat – 3 sec. pause in bottom – 5RM, then 2×5@90%

2. 4 Rounds for time:
12 Power Cleans 135/95
9 Front Squats 135/95
400m Run

Performance
STRENGTH
Pause Back Squat – 3 sec. pause in bottom – 5RM, then 2×5@90%

METCON
4 Rounds for time:
12 Power Cleans 135/95
9 Front Squats 135/95
400m Run

GYMNASTICS
EMOM 12 – Pull ups (Focus is Butterfly)
Start with a number that is 30% of your max set of Butterfly pull ups.
So if you can do 20 Butterfly Pull ups your number would be 6
The goal is in each minute to perform 6 Technically proficient connected Butterfly Pull ups.

ACCESSORY
a. GHR – 5x 2 reps shy of failure
b. GHD – 5×12
c. HEAVY One arm DB Rows: 5×5