Chuck with a 1-arm Farmers Carry.
UPCOMING EVENTS
Save the date for THREE awesome events coming up:
Lift up Autism – Saturday, September 19th @9am – You can Sign up and/or Donate here.
WOD & Wine – Ladies Night at WCCF, open to the Public – Friday, September 25th @6pm. Details and RSVP here!
WCCF’s 2nd Annual Member Appreciation Day and Internal Throwdown! October 3rd at Eastover Farm in Rochester!!
WORKOUT OF THE DAY
Fitness
1. For time, with a partner:
200 Double Unders
100 Medball Cleans 20/14
50 Chest to Bar pull-ups
2. Mobility Session
Performance
BARBELL CLUB:
1. Snatch – 3×2 @ 80%. Drop, reset in-between reps.
2. Clean & Jerk – 3×2 @ 80%. Drop, reset in-between reps.
3. 1&1/4 Front Squat – 5×2, climbing.
CLASS:
1. For time, with a partner:
200 Double Unders
100 Medball Cleans 30/20
30 Muscle Ups
2. Mobility Session