Announcing the 2nd of the WODs for the Barbell Beatdown!
NEW WCCF Gear!
Improvements to Self-Checkout at WCCF (ALSO PLEASE MAKE SURE TO CHECK-IN TO CLASS EVERY DAY!!!)
The BoxHQ has made updates to allow you to self-checkout items using the kiosk. You no longer have to log in to your account each time you want to make a purchase. But first, you have to log in to your profile in the BoxHQ and set a 4-digit PIN for yourself. See the image below:
WORKOUT OF THE DAY
Fitness
1. Metcon
18 Chest to Bar pull ups
18 Ring Dips
12 Clean and Jerks 155/105
15 Chest to Bar pull ups
15 Ring Dips
9 Clean and Jerks 155/105
12 Chest to Bar pull ups
12 Ring Dips
6 Clean and Jerks 155/105
For time.
Performance
1. 10 minutes to establish a 1RM Snatch.
2. 10 minutes to establish a 1RM Clean & Jerk.
3. Smolov 3/4 – HBBS 10X3 @ 85+% – rest at least 2 minutes
4. Metcon
12-9-6 of:
Power Clean & Jerk 185/120#
Bar Muscle-Ups
For time.