Thursday WOD – 092516

Zach

Zach showing how to get inverted on a rope climb!

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
EMOM 24:00
Min1: 2 Hang Snatches
Min2: 3-8 Strict Pull-ups
Min3: 5-12 Burpees

Performance
ENGINE
Bike 45:00 @6