Saturday WOD – 081316

Fittest Toddler in Massachusetts.

Fittest Toddler in Massachusetts.

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
We are having another BYF&F Week in August where 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
With a Partner
AMRAP 20
20 Alternating DB Snatch 70/50
180ft Walking lunge
Max Calorie Row

Partners switch every time a round of snatches and lunges are completed.

Performance
WL
1. Snatch Low Liftoff + Pause Snatch (Pause just below knee) – Build to a max for the complex

2. Clean & Jerk – 3-3-3-3

METCON
With a Partner
AMRAP 20
20 Alternating DB Snatch 70/50
180ft Walking lunge
Max Calorie Row

Partners switch every time a round of snatches and lunges are completed.