Saturday WOD – 091617

The moment when you feel a pulled hamstring.

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
With a partner:
0:00-10:00
2,4,6,8… Ring Rows
5,10,15,20… Calories Assault Bike

15:00-27:00
400m Run
15 Thrusters 65/45
20 Toes to bar

Fitness
With a partner:
0:00-10:00
2,4,6,8… C2B Pullup
5,10,15,20… Calories Assault Bike

15:00-27:00
400m Run
15 Thrusters 95/65
20 Toes to bar

Performance
WL
1. Snatch: 20:00 to find a Max for the day
2. C&J: 20:00 to find a Max for the day.

METCON
With a partner:
0:00-10:00
2,4,6,8… Bar Muscle Up / Ring Muscle Up
5,10,15,20… Calories Assault Bike

15:00-27:00
400m Run
15 Thrusters 95/65
20 Toes to bar