Tuesday WOD – 032817

Taylor

Taylor

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
Announcing EVENT 6 of the Intramural Open!! The Open may be over, but for our internal Intramural Open, we still have one final event. The 6th event will be held on April 7th at 5:30 at the gym. We are having a “Field Night”! Think back to your old school field days: three-legged races, sack relays, etc. There will be a variety of events throughout the night that team members will be able to participate in. Your Team Captains will have more information soon about the events and how to sign up. At the end of the night, we will announce the winners of the 2017 WCCF Intramural Open. REMEMBER, the WINNING TEAM gets VIP ACCESS to our WCCF PROM NIGHT!!

Standings after Week 5!
1st – Beast Mode Then Feast Mode
2md – Mighty Morphin’ Power Cleaners
3rd – Chalk Dirty to Us
4th – Snatch Us If You Can

WORKOUT OF THE DAY

Wellness
1. Tempo Push Press: 4×8-12 @X551
2. Single Arm High Pull: 4×8-12 @X131
Alternate sets of 1&2.

3. 4 Rounds for time:
10 Seated Pull-ups
15 Burpees

Fitness
1. Tempo Push Press: 4×8-12 @X551
2. Single Arm High Pull: 4×8-12 @X131
Alternate sets of 1&2.

3. 4 Rounds for time:
10 Strict Pull-ups
20 Burpees

Performance
WL
Muscle Snatch: 5×3

STRENGTH
1. Tempo Push Press: 4×8-12 @X551
2. Single Arm High Pull: 4×8-12 @X131
Alternate sets of 1&2.

METCON
4 Rounds for time:
10 Strict Pull-ups
20 Burpees

GYMNASTICS
Refer to Gymnastics Workbook.