Saturday WOD – 032517

Cody

Cody

PROM NIGHT!!
On 6/17/17, our 5 Year Anniversary Party will be a PROM NIGHT at Eastover Farm in Rochester!! Drinks, Dinner, Dancing with all your favorite people!! Tickets go on Sale soon.

WCCF INTRAMURAL OPEN
MAKE UPS Sunday @9am!
REMEMBER, the WINNING TEAM gets VIP ACCESS to our WCCF PROM NIGHT!!

Follow the link for full details on the Intramural Open.

WORKOUT OF THE DAY

Wellness
AMRAP 20
Partner 1 performs rounds of:
15 RKBS 44/26
10 Pushups
10 Ring Rows
Partner 2 performs:
AMRAP Assault Bike Calories
Partners may switch at any time. Score is Reps + Calories.

Fitness
AMRAP 20
Partner 1 performs rounds of:
15 RKBS 53/35
10 Pushups
10 Ring Rows
Partner 2 performs:
AMRAP Assault Bike Calories
Partners may switch at any time. Score is Reps + Calories.

Performance
WL
1. Power Snatch: 5×2

2. Power Clean & 2 Jerks: 5x(1+2)

3. 3-stop Snatch Deadlift: 5×3

METCON
AMRAP 20
Partner 1 performs rounds of:
15 RKBS 70/53
10 Pushups
10 Ring Rows
Partner 2 performs:
AMRAP Assault Bike Calories
Partners may switch at any time. Score is Reps + Calories.