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Thursday WOD – 091516

Row

LIFT UP AUTISM!
Thank you everyone who came and Gave 5 Minutes! It is not too late to DONATE and/or order at TSHIRT! Here is the link: https://www.eventbrite.com/e/whaling-city-crossfit-lift-up-autism-2016-tickets-27396455536

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. Hang Power Clean: Triples

2. 3 Rounds for time:
400m Run
12 Hang Power Cleans 95/65

Fitness
1. Hang Clean: Heavy Triple

2. 3 Rounds for time:
400m Run
12 Hang Power Cleans 115/80

Performance
ENGINE
Bike 45:00 @6