Thursday WOD – 092117

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 STARTS TODAY!
The CF Team Series has started!! All workouts will be performed in classes.
Two divisions: Rx and Scaled. SIGN-UP YOUR TEAM HERE!

WORKOUT OF THE DAY

Wellness
1a. Rope Climb Technique
1b. Suitcase Cary: 4 x 100′ per side

2. PARTNER THROWDOWN EVENT 1
For time:
100-cal. row, switch as needed
100 hanging knee raises, total

Fitness
1a. Rope Climb: 4 x 1
1b. Suitcase Cary: 4 x 100′ per side

2. PARTNER THROWDOWN EVENT 1
For time:
100-cal. row, switch as needed
100 toes-to-bars, total

Performance
1a. Legless Rope Climb: 4 x 1
1b. Suitcase Cary: 4 x 100′ per side

2. PARTNER THROWDOWN EVENT 1
For time:
100-cal. row, switch as needed
100 toes-to-bars, total

ACCESSORY
EMOM x 5
3 – 5 sHSPU