Tuesday WOD – 081214



First Annual WCCF In-House Throwdown and Member Appreciation Day Cookout!
That’s right, folks, on Saturday, October 4th, we are holding a Partner Throwdown for WCCFers only followed by a Cookout for our whole Community, including your families! Save the date because you are not going to want to miss this event! 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.


1. Back Squat: 1×5@90%

2. 5 rounds of:

Row 500M
15 Burpees

Rest 2:00 between rounds.

1. 3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex – 1X1@95%, 1X1@90%

2. Back Squat: 1×5@90%

3. Metcon
5 rounds of:

Row 500M
15 6″ Target Burpees

Rest 2:00 between rounds.

4. HSPU Development Day 1

5a. 3×12 Tempo GHR – fast up, 5 sec down
5b. 3×12 Bulgarian Split Squats, Heavier than last week