Wednesday WOD – 092116

Rebecca

Rebecca

WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY AND INTERNAL THROWDOWN
THIS SATURDAY! 9am at Eastover Farm in Rochester! (Rain date: Sept. 25th)
You don’t have to participate in the workouts to be a part of this event! We want all of you there!

WORKOUT OF THE DAY

Wellness
AMRAP 20
60 Calorie Row
50 RKBS 53/35
40 Knee Raises
30 Burpees
20 Pushups

Fitness
AMRAP 20
60 Calorie Row
50 RKBS 70/53
40 Toes to Bar
30 Burpees
20 Ring Dips

Performance
GYMNASTICS
Pull up Complex – 5 sets of:
Min 1. MAX C2B Pull ups to 30 secs
Min 2. 30 secs of hollow rocks
Min 3. Strict Chin ups
Rest 90 secs

METCON
AMRAP 20
60 Calorie Row
50 RKBS 70/53
40 Toes to Bar
30 Burpees
20 Ring Dips

ACCESSORY
a. Bent DB Row: 3×8
b. Evil Wheels: 3×10

ENGINE
10-15min Warm Down on the Bike