Wednesday WOD – 082317

WCCF PARTNER THROWDOWN SERIES!
Piggybacking off the CF Team Series, we will have two weeks of workout starting Sept 20th. All workouts will be performed in classes.
Two divisions: Rx and Scaled.
There are likely to be 3-4 workouts released for each of the 2 weeks; released on Weds nights and completed by Monday night.

If you don’t want to participate, that is absolutely fine! You can partner up with someone else in the class who isn’t participating or I will also have created a solo version of the workout.

If you want to learn more about the CrossFit Team Series, visit here: https://games.crossfit.com/teamseries

BOOTCAMP AT EASTOVER FARM SATURDAY 8AM @ EASTOVER FARM

CROSSFIT KIDS & TEENS FALL SESSION
Registration Days for our Fall Session will be Thursday, August 24th from 5-7pm and Saturday, August 26th for 8:30-10:30am! You can also Register Online!

WORKOUT OF THE DAY

Wellness
1. Front Squat: 4RM@31X1

2. 5 RFT:
20 Wallballs 14/10
40 Single Unders

Fitness
1. Front Squat: 3RM@31X1

2. 5 RFT:
20 Wallballs 20/14
40 Double Unders

Performance
STRENGTH
Front Squat: 1RM@31X1

METCON
5 RFT:
20 Wallballs 20/14
40 Double Unders

ACCESSORY
Bulgarian Split Squat: 3×10 @31X0
Monster Walk: 6×10 steps each direction