Wednesday WOD – 091317

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
1. Handstand Practice

2. 12:00 @ 80-90% effort, rest 5:00 and repeat!
500m Row / 400m Run
20 Hollow Rocks
20 Russian Twists 14/10

Fitness
1. Handstand Practice

2. 12:00 @ 80-90% effort, rest 5:00 and repeat!
500m Row / 400m Run
25 Hollow Rocks
20 Russian Twists 20/14

Performance
GYMNASTICS
a. HSW: 4x Max distance
b. L-Sit: 4x Max hold
alternate a. and b. rest as needed.

METCON
12:00 @ 80-90% effort, rest 5:00 and repeat!
500m Row / 400m Run
30 Hollow Rocks
30 Russian Twists 20/14