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Monday WOD – 091916

WCCF

WCCF showing Rosie and Amy some love at the Northeast Masters Classic!

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 TODAY! 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. Push Press: 5-5-5-5-5, climbing

2. 4 Rounds for time:
12 Push Jerks 95/65
12 Ring Rows

Fitness
1. Push Press: 5-5-5-5-5, climbing

2. 4 Rounds for time:
12 Push Jerks 115/80
12 Pull-ups

Performance
GYMNASTICS
5 Round Complex
1 Deadstop HSPU (Start from a Headstand)
3 Strict HSPU
ME Kipping

Note: This is meant to be a complex but if you need to break up these elements then rest 20 secs between them.
rest 60 secs between cycles of sets.

STRENGTH
Push Press: 5@7, 5@8, 5@9, 2×5@90% of top set

METCON
2. 4 Rounds for time:
12 Double KB Push Jerks 53/35
12 Pull-ups

ACCESSORY
4 Round Superset:
30 secs Bottom of the Planche Push up Hold
30 Hollow Rocks

ENGINE
Row 3k Time Trial