Wednesday WOD – 092717

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 1 was a blast!! Great job by everyone who completed the workouts! The 2nd set of workout will be announced this Wednesday night!!

WORKOUT OF THE DAY

Wellness
1. 3 Rounds NOT for time:
20 Side Plank Rotations per side
30s Hollow Hold
10 RIng Body Saws

2. 5 Rounds:
600m Row
1 Wall Walk with 20s Hold
15/10 Pushups
Rest 2:00

Fitness
1. 3 Rounds NOT for time:
20 Side Plank Rotations per side
30s Hollow Hold
10 RIng Body Saws

2. 5 Rounds:
600m Row
1 Wall Walk with 20s Hold
15/10 Pushups
Rest 2:00

Performance
CORE
3 Rounds NOT for time:
20 Side Plank Rotations per side w/ DB
30s Weighted Hollow Hold
10 RIng Body Saws

METCON
5 Rounds:
600m Row
1 Wall Walk with 20s Hold
15/10 Pushups
Rest 2:00

ENGINE
10:00 after METCON
3 Rounds:
20 1-arm KBS 53/35
15/10 Calorie Bike
10 TTB
Rest 90s