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Wednesday WOD – 091416

Mary

Mary

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. Sumo Deadlift: 7-7-7-7-7 – Add 5-10# to each of last week’s sets.

2. For time:
27-21-15
Burpee Lateral Hops 20/15″
Knee Raises

Fitness
1. Sumo Deadlift: 7-7-7-7-7 – Add 5-10# to each of last week’s sets.

2. For time:
27-21-15
Burpee Lateral Hops 24/20″
Toes to Bar

Performance
GYMNASTICS
3xME Kipping HSPU. 1min time limit per set.

STRENGTH
Sumo Deadlift: 7-7-7-7-7 – Add 5-10# to each of last week’s sets.

METCON
For time:
27-21-15
Burpee Lateral Hops 24/20″
Toes to Bar

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