Thursday WOD – 092817

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

2. PARTNER THROWDOWN EVENT 5
Complete as many reps as possible in 10 minutes of:
3 synchronized burpee step-overs
3 synchronized deadlifts
6 synchronized burpee step-overs
6 synchronized deadlifts
9 synchronized burpee step-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise per round.
Men use a 20-in. box, 155-lb. deadlift
Women use a 20-in. box, 105-lb. deadlift

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

2. PARTNER THROWDOWN EVENT 5
Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.
Men use a 24-in. box, 225-lb. deadlift
Women use a 20-in. box, 155-lb. deadlift

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

2. PARTNER THROWDOWN EVENT 5
Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.
Men use a 24-in. box, 225-lb. deadlift
Women use a 20-in. box, 155-lb. deadlift