Saturday WOD – 082016

#morefitness

#morefitness

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
5 Rounds for time, with a partner
10 DB Snatch (5L, 5R) 70/50
10 Max Distance Broad Jumps
15 Plate Jumps 45#
200m Run

Partner’s alternate full rounds.

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
5 Rounds for time, with a partner
10 DB Snatch (5L, 5R) 70/50
10 Max Distance Broad Jumps
15 Plate Jumps 45#
200m Run

Partner’s alternate full rounds.