Thursday WOD – 091417

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. Push Jerk: 5-3-5-3
1b. Suitcase Cary: 4 x 100′ per side

2. AMRAP 3
5 DB push press 35/25
10 push-ups
20 air squats
Rest 2:00
X4

Fitness
1a. Push Jerk: 5-3-5-3
1b. Suitcase Cary: 4 x 100′ per side

2. AMRAP 3
5 DB push press 50/35
10 push-ups
20 air squats
Rest 2:00
X4

Performance
ENGINE
MAP 10 – 60 Minutes
2:00 Bike
2:00 Row
1:00 Single Unders
0:20 1-arm Ring FLR /side
100′ Axle Bar OH Carry w/ KBs hanging from ends