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Monday WOD – 092616

Winners

The Winners of our Member Throwdown!

WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY THROWDOWN RESULTS!
We’ve tallied the results and the winners are:

1st: Josh & Colin
2nd: Justine & Nick
3rd: Jared & Marc

WORKOUT OF THE DAY

Wellness
1. Push Press: 5×5, add 2.5-5# to last week’s sets

2. EMOM 16
Odd: 16 KB Snatch 35/26
Even: 16 Push-ups

Fitness
1. Push Press: 5×5, add 2.5-5# to last week’s sets

2. EMOM 16
Odd: 16 KB Snatch 53/35
Even: 16 Push-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: 5×5, add 2.5-5# to last week’s sets

METCON
EMOM 16
Odd: 16 KB Snatch 53/35
Even: 8 Strict Ring Dips

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

ENGINE
Row 6x500m @ 32-34 Strokes/Minute, Rest 1 minute between efforts