Wednesday WOD – 030117

Captain Sarah

Captain Sarah

WCCF INTRAMURAL OPEN
The RESULTS are in for Week 1! After the first week, Beast Mode Then Feast Mode sits in first place, Mighty Morphin’ Power Cleaners in 2nd, Chalk Dirty to Us in 3rd, and Snatch Us If You Can in 4th. The only points that haven’t been assigned for Week 1 are Top Social Media Post. If you would like yours to be considered, please take screenshot of the post showing # of likes and comments and put it in the comments for this post in our FB group.

Sign up for FNL Heats for this week by Wednesday night! I add a couple Wait List (WL) spots to each heat. Depending on the workout equipment requirements, we will try to squeeze a couple more into the heats. So once the 10 spots are filled, you can put your name in one of the WL spots. But make sure to also list your name in one of the guaranteed spots in another heat as well. https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing

Follow the link for full details on the Intramural Open.

WORKOUT OF THE DAY

Wellness
1. Power Snatch – 3 Tng EMOMx7 – moderate, focus on cycling

2. 7 Rounds:
:35 Bike
7 Shuttle Runs (30′ sections)
Rest 1:00

Fitness
1. Power Snatch – 3 Tng EMOMx7 – moderate, focus on cycling

2. 7 Rounds:
:35 Bike
7 Shuttle Runs (30′ sections)
Rest 1:00

Performance
WL
Power Snatch – 3 Tng EMOMx7 – moderate, focus on cycling

METCON
7 Rounds:
:35 Bike
7 Shuttle Runs (30′ sections)
Rest 1:00

GYMNASTICS
Muscle Up Skill Work – keep the volume low!