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Saturday WOD – 090316

Jared

Jared

LABOR DAY WEEKEND SCHEDULE
Saturday – Regular Schedule
Sunday – CLOSED
Monday – 8:30 & 9:30am Classes ONLY!!

LIFT UP AUTISM
We are participating in this Fundraiser WOD for the 2nd year in a row! Saturday, September 10th at 9am we will perform the workout “Luke”. All you have to do is Give 5 Minutes!

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!

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
For time, with a partner:
50-40-30-20 Deadlifts 185/125
400m Run
Notes: Share the Deads. Run together after each set of Deads.

Fitness
For time, with a partner:
50-40-30-20 Deadlifts 225/155
400m Run
Notes: Share the Deads. Run together after each set of Deads.

Performance
WL
1. Snatch: 5×2 @ 80%

2. Clean & Jerk: 5×2 @ 80%

METCON
For time:
50-40-30-20 Deadlifts 225/155
400m Run
Notes: Share the Deads. Run together after each set of Deads.