Tuesday WOD – 092316

5:30 class

5:30 class

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
1. Sumo Deadlift 10RM, then 2×10@90%

2. 6 Rounds for time:
1 Rope Climb 15′
10 Left arm KB Swings 70/53
10 Right arm KB Swings 70/53

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

STRENGTH
Sumo Deadlift: 10RM, then 2×10@90%

METCON
6 Rounds for time:
1 Legless Rope Climb 15′
10 Left arm KB Swings 70/53
10 Right arm KB Swings 70/53

ACCESSORY
a. Weighted Glute Bridge: 4×15
b. Cossack Squat: 4×15

ENGINE
Row 6x400m @ 32-34 Strokes/Minute, Rest 1 minute between efforts

Can’t maintain the stroke rate? Reduce the damper setting. If you choose to row at a higher damper setting/lower stroke rate for the sake of a faster pace, you are doing the workout incorrectly.