Wednesday WOD – 031517

Callie

Callie

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 Adrian, Jason, and Justin. Top Women’s Scaled to G, Stacy, and Callie.

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. Hang Snatch – 2 Tng EMOMx8

2. AMRAP 5
9 Burpees
18 RKBS 53/35
Rest 3:00
x2

Fitness
1. Hang Snatch – 2 Tng EMOMx8

2. AMRAP 5
9 Burpees
18 RKBS 70/53
Rest 3:00
x2

Performance
WL
Hang Snatch – 2 Tng EMOMx8

METCON
AMRAP 5
9 Burpees
18 RKBS 70/53
Rest 3:00
x2

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