Wednesday WOD – 030817

The Tumblers are IN!!

The Tumblers are IN!!

WCCF INTRAMURAL OPEN
After 2 Weeks, Beast Mode Then Feast Mode has opened up a commanding lead due in large part to locking up Top Scaled scores each week!! The Power Cleaners hold on to 2nd place due to their impressive numbers of Non-WCCFers brought to the gym each week (9 and 8)! Chalk Dirty to Us in 3rd and Snatch Us If You Can in 4th.

Week 3 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. Power Snatch – 2 Tng EMOMx10

2. 4 Rounds for total time:
600m Row
12 Knee Raises
2:00 Rest

Fitness
1. Power Snatch – 2 Tng EMOMx10

2. 4 Rounds for total time:
600m Row
12 TTB
2:00 Rest

Performance
WL
Power Snatch – 2 Tng EMOMx10

METCON
4 Rounds for total time:
600m Row
12 TTB
2:00 Rest

GYMNASTICS
4 Rounds NOT for time:
20-30s L-sit
15s Bottom of Dip Hold
20s Hollow Hold
20s Arch Hold