Wednesday WOD – 032217

Blue Gold Sky Stars Prom Poster (1)

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
So many great PRs on 17.4!!! Obviously, Ashley won the social media points again this week! Standings after Week 4:
1st- Beast Mode Then Feast Mode (121)
2nd- Mighty Morphin’ Power Cleaners (112)
3rd- Chalk Dirty to Us (108)
4th- Snatch Us If You Can (99)

REMEMBER, the WINNING TEAM gets VIP ACCESS to our WCCF PROM NIGHT!!

We have 17.5 coming up for our LAST FRIDAY NIGHT LIGHTS which is being catered by Paleo Naturals!!! Don’t miss this week!

Week 5 Heat Signups! 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. 4 Rounds for time:
25/20 Calorie Row
10 Power Cleans 105/70

Fitness
1. Hang Snatch – 2 Tng EMOMx8

2. 4 Rounds for time:
25/20 Calorie Row
10 Power Cleans 135/95

Performance
WL
Hang Snatch – 2 Tng EMOMx8

METCON
4 Rounds for time:
25/20 Calorie Row
10 Power Cleans 155/105

ENGINE
4 Rounds @ moderate pace
3:00 Bike
30 Hollow Rocks
Rest 2:00