Monday WOD – 091817

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!
Piggybacking off the CF Team Series, we will have two weeks of workouts starting Sept 20th. All workouts will be performed in classes.
Two divisions: Rx and Scaled.
3-4 workouts released for each of the 2 weeks; released on Weds nights and completed by Monday night.
SIGN-UP YOUR TEAM HERE!

WORKOUT OF THE DAY

Wellness
1a. DB/KB High Pull: 4×7 @20X0
1b. 1-arm KB Z Press: 4×7 @20X2

2. 6 Rounds:
50′ Bear Crawl
60 Single Unders
12 DB Snatch 35/20
Rest 1:00

Fitness
1a. DB/KB High Pull: 4×7 @20X0
1b. 1-arm KB Z Press: 4×7 @20X2

2. 6 Rounds:
2 Wall Walks
40 Double Unders
12 DB Snatch 50/35
Rest 1:00

Performance
WL
Hang Power Snatch: 5×3

STRENGTH
a. DB/KB High Pull: 4×7 @20X0
b. 1-arm KB Z Press: 4×7 @20X2

METCON
6 Rounds:
2 Wall Walks
50 Double Unders
12 DB Snatch 60/40
Rest 1:00

ENGINE
5 Minutes after finishing METCON:
Every 2:00 for 10:00
10 BBJO 24/20
6 Ring Dips @21X1