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WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY AND INTERNAL THROWDOWN
THIS SATURDAY! 9am at Eastover Farm in Rochester! (Rain date: Sept. 25th)
You don’t have to participate in the workouts to be a part of this event! We want all of you there!
WORKOUT OF THE DAY
Wellness
1. Hang Power Clean: Heavy Triple
2. 4 rounds for time:
200m Run
2 Rope Climbs
10 Power Cleans 95/65
Fitness
1. Hang Clean: 3RM
2. 4 rounds for time:
200m Run
2 Rope Climbs
10 Power Cleans 115/80
Performance
ENGINE
Bike 45:00 @6