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Wednesday WOD – 090716

Nikita

Nikita

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
1. Strict Press 5×5 – HTLW

2. 4 Rounds for time:
Row 500m
20 Hanging Knee Raises
Rest 2:00

Fitness
1. Strict HSPU
EMOMx10 – 1-3 Strict HSPU

2. 4 Rounds for time:
Row 500m
20 Toes to Bar
Rest 2:00

Performance

GYMNASTICS
1. Skill Work:
Superset:
3 Sets
10 HS Step ups onto Plates. 25-10
3-5 Strict HSPUs
ME Kipping HSPUs
rest 2 mins between Sets

2. Strength Accessory:
4 sets: Superset:
20 Handstand Shrugs
20 Sec Bottom of the Ring Push up Hold
10 Seated Double Arnold Presses

METCON
4 Rounds for time:
Row 500m
20 Toes to Bar
Rest 2:00

ENGINE
“Burnt Ends”