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Tuesday WOD – 090616

Raw Emotion.

Raw Emotion.

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! Here is the link if you want to Register, DONATE, and/or Order a T-shirt: 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 & Fitness
1. Sumo Deadlift: 7-7-7-7-7

2. AMRAP 9
3,6,9,12,15,18,21…
Plate Ground to Overhead 45/25
Burpee to Plate

Performance
WL
3-position Snatch : Every 2:00 for 7 sets. Start at 60%

STRENGTH
Sumo Deadlift: 7@7, 7@8, 7@9, 2×7@90% of 9

METCON
AMRAP 9
3,6,9,12,15,18,21…
DB Snatch 70/50
Burpee Over DB

ACCESSORY
a. Side Plank Leg Raise: 4×10 each side
b. KB Overhead Carry: 4x100ft each side

ENGINE
10-15min Warm Down on the Bike