Tuesday WOD – 081616

Steve

Steve

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
1. Sumo Deadlift 5×10. Add 5-10# to last week’s sets.

2. 3 Rounds For time:
Run 400m
10 Suitcase Deadlifts, right 70/53
200ft Suitcase Carry, right
10 Suitcase Deadlifts, left
200ft Suitcase Carry, left

Performance
WL
3-position Clean + Jerk : Every 2:00 for 7 sets. Start at 60%

STRENGTH
Sumo Deadlift: 5×10. Add 5-10# to last week’s sets.

METCON
3 Rounds For time:
Run 400m
10 Suitcase Deadlifts, right 70/53
200ft Suitcase Carry, right
10 Suitcase Deadlifts, left
200ft Suitcase Carry, left

ACCESSORY
a. Weighted Glute Bridge: 3×20 HTLW
b. Cossack Squat: 3×20 HTLW