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Thursday WOD – 090116

Laura

Laura

LIFT UP AUTISM
We are participating in this Fundraiser WOD for the 2nd year in a row! Saturday, September 10th at 9am we will perform the workout “Luke”. All you have to do is Give 5 Minutes!

WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY AND INTERNAL THROWDOWN
September 24th, 9am at Eastover Farm in Rochester! (Rain date: Sept. 25th)
As in past years, this will be a Partner Throwdown. Any combination: MM, FF, MF!

GET FIT CHALLENGE
Our next Beginner’s Fitness Challenge starts on September 19th! We are holding sessions at 9:30am and 6:30pm. If you know anyone who would benefit from this challenge, please send them the link: http://whalingcitycrossfit.com/get-fit-challenge/

WORKOUT OF THE DAY

Wellness
1. Hang Power Snatch: Doubles

2. 8 rounds:
0:30 Seated self-assisted Pull-ups
0:30 Sit-ups
0:30 Rest

Fitness
1. Hang Snatch: Heavy Double

2. 8 rounds:
0:30 Strict pull-ups
0:30 V-ups
0:30 Rest

Performance
ENGINE
Row 45:00 @6