Friday WOD – 092917

Jenny

WCCF OUTSIDE THE BOX
Registration Coming Soon. Spaces Limited. Tell your friends who are too busy to get to the gym that we are working on a solution for them!! The same smart, thoughtful programming that makes all of you superfit tailored into a format that can be done at home or on the go with limited to no equipment!

WCCF PARTNER THROWDOWN SERIES!
Week 2 is underway!!! Great job by everyone who completed the Week 1 workouts! You can see the details of this week’s workouts here: games.crossfit.com/teamseries

WORKOUT OF THE DAY

Wellness
1. Thruster: Heavy set of 3

2. PARTNER THROWDOWN EVENT 6
For time:
Partner 1 completes:
1,000-m row
50 thrusters
30 jumping chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters
30 jumping chest-to-bar pull-ups
Men use 45-lb. barbell
Women use 35-lb. barbell

Fitness
1. Thruster: Heavy set of 3

2. PARTNER THROWDOWN EVENT 6
For time:
Partner 1 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Men use 45-lb. barbell
Women use 35-lb. barbell

Performance
WL
Jerk: 7×1

STRENGTH
Thruster: Heavy set of 3

PARTNER THROWDOWN EVENT 6
For time:
Partner 1 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Men use 45-lb. barbell
Women use 35-lb. barbell