Tuesday WOD – 091217

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!

CROSSFIT KIDS & TEENS FALL SESSION
Register Online!

WORKOUT OF THE DAY

Wellness
1a. BS: 4×10@20X1 – rest 1:30
1b. sPull-up: 4×8@20X1 – rest 1:30

2. 4 Rounds for time:
50′ DB Walking Lunge 35/20
50 Single Unders
10 Seated Pull-ups

Fitness
1a. BS: 4×10@20X1 – rest 1:30
1b. sPull-up: 4×8@20X1 – rest 1:30

2, 4 Rounds for time:
50′ DB Walking Lunge 50/35
35 Dubs
10 kPullups

Performance
WL
pClean clusters: 1.1.1 x5 rest 90s

STRENGTH
1a. BS: 4×10@20X1 – rest 1:30
1b. sPull-up: 4×8@20X1 – rest 1:30

METCON
4 Rounds for time:
50′ DB Walking Lunge 50/35
35 Dubs
15 kPullups

ACCESSORY
DB Bicep Curl: 3×10 @20X0
Side Lying Hip Raises: 3×15 /side (https://instagram.com/p/BXjNmqqA4q0/)