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Friday WOD – 091616

Chuck

Chuck blowing away the competition

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! Sign up your team in the gym!

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. Back Squat – 3 second eccentric: 7-7-7-7-7
Add 5-10# to each of last week’s sets.

2. Tabata Air Squats

Fitness
1. Back Squat – 3 second eccentric: 7-7-7-7-7
Add 5-10# to each of last week’s sets.
No belt, lifters or knee sleeves.

2. Tabata Air Squats

Performance
STRENGTH
Back Squat – 3 second eccentric: 7-7-7-7-7
Add 5-10# to each of last week’s sets.
No belt, lifters or knee sleeves.

METCON
Tabata Air Squats – The goal is 20 squat every round. If that seems easily doable, put on a weight vest.

ACCESSORY
Staggered Stance Good Mornings: 4×8 each side.

GYMNASTICS
60 C2B for time.

ENGINE
4 Rounds:
800m Run @ moderate/fast pace (2s/100m slower than mile PR pace)
300m Run @ fast pace (at mile PR pace)
Rest 3:00 while walking 100m