Wednesday WOD – 102616

WCCF

WORKOUT OF THE DAY

Wellness
1. Power Position Snatch: 5×1, add 5-10lbs to last week’s top weight

2. 6 Rounds for time:
10 Ring Rows
200m Run

Fitness
1. Power Position Snatch: 5×1, add 5-10lbs to last week’s top weight

2. 6 Rounds for time:
10 Pull-ups
200m Run

Performance
GYMNASTICS
60 C2B Pull Ups for time.

WL
Power Position Snatch: 5×1, add 5-10lbs to last week’s top weight

METCON
6 Rounds for time:
10 C2B Pull-ups
200m Run

ACCESSORY
a. Bent DB Row: 4×6
b. Evil Wheels: 4×10

ENGINE
10 Rounds:
AAB 0:15 above 700/500 watts
1:15 Active Recovery ride