Wednesday WOD – 110415



Payment Authorization
You may have received an email telling you to sign a Contract. Otherwise, you will be prompted to the next time your Check-in to class. Don’t worry, it’s not a contract. As it’s always been, there are no contracts at WCCF. It’s simply a Payment Authorization Form acknowledging that you agree to have automatic payments made to us monthly for as long as you are Members of WCCF. We are being told we need it for legal purposes. Thank you all in advance for taking the time to sign it!


1. Double Unders
Beginner: Work on that Double Under Technique
Intermediate: Go for a Max Set of Dubs
Advanced: Max Dubs, rest 2:00, Max Dubs

2. AMRAP 20:
30 Calorie Row
30 Mountain Climbers
300′ Press Walk 50/35

(The Press Walk is a Overhead Carry holding a dumbbell in each hand.)

1. Active Recovery: 30-60 minutes of Bike, Swim or Row. If you row, get up and walk every few minutes.

2. Mobility and Self Care: Upper Body: Focus on your shoulders, upper back and lats. Lower Body: Quads and Hamstrings.