Saturday WOD – 082716

Erin

Erin

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
LAST CHANCE! No pressure, no sales pitch, just bring them in to try one class. Let them meet your #whalingcitycrossfitfam.

WORKOUT OF THE DAY

Fitness
3 Rounds For time, with a partner:
300′ Bear Crawl
30 Hurdle Hops 30/24
*One Partner must be holding a plank while the other is working.

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
3 Rounds For time, with a partner:
100′ Handstand Walk
30 Hurdle Hops 30/24
*One Partner must be holding a plank while the other is working.