Sarah
First Annual WCCF In-House Throwdown and Member Appreciation Day Cookout!
Saturday, October 4th, WCCF Partner Throwdown followed by a Cookout for our whole Community, including your families! The Throwdown and Cookout will be held on Eastover Farm in Rochester! The Throwdown will be open to all skill levels and we will have fun WODs that make use of the awesome outdoor space at Eastover Farm! More details on the Event coming soon! Facebook Event Page is here; Please RSVP!. Register your Team for the Throwdown Here.
WORKOUT OF THE DAY
Fitness
1. Pull-up Development Day 3
2. 3 RFT:
400m Run w/ Partner
30 Burpee Over Partner, Partner Holds Plank
30 Wallball, Partner Holds Wall Sit
Performance
1. OHS: 3×10
2. Snatch Pulls: 110-120% of Max
3. 15 minutes to establish a 1RM Snatch
4a. 3X8 Bench Press – heaviest possible reps with maximal speed, rest 90 sec.
4b. 3XME Strict C2B Pull-ups – rest 90 sec.
5. Metcon
3 RFT:
400m Run w/ Partner
30 Burpee Over Partner, Partner Holds Plank
30 Wallball, Partner Holds Wall Sit