Tuesday WOD – 031417

Janmarie

Janmarie

WINTER STORM SCHEDULE
As of now, 6am Class is ON. But please stay tuned for any changes and cancelations!

WCCF INTRAMURAL OPEN
Ashley gets the Social Media Points this week! Top Men’s Rx Points go to Nick, Cody, and Taylor. Top Women’s Rx Points to Justine, Kelsea, and Sherri. Top Men’s Scaled to . Top Women’s Scaled to

Standings after Week 3:
1st – Beast Mode Then Feast Mode – 91pts
2nd – Mighty Morphin’ Power Cleaners – 85pts
3rd – Chalk Dirty to Us – 71pts
4th – Snatch Us If You Can – 69pts

Week 4 FNL Heat Sign ups: 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. Back Squat: 4×6 across

2. For time:
40-30-20 Wallballs 14/10
16-14-12 Pull-ups
160-140-80 Single Unders

Fitness
1. Back Squat: 4×6 across

2. For time:
40-30-20 Wallballs 20/14
16-14-12 C2B Pull-ups
80-60-40 Double Unders

Performance
WL
Snatch Balance: 7×1

STRENGTH
Back Squat: 4×6 across

METCON
For time:
40-30-20 Wallballs
8-7-6 Muscle ups
80-60-40 Double Unders

ACCESSORY
Tempo GHR – 4×8, add band resistance as needed.
Tempo Single Leg RDL – 4×8
3 second descents on both