Amanda
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. Sumo Deadlift: 7RM, then 2×7@90%
2. AMRAP 10
8-16-24-32-40-48 Wallballs 20/14
16-32-48-64-80-96 Double Unders
Fitness
1. Sumo Deadlift: 7RM, then 2×7@90%
2. AMRAP 10
8-16-24-32-40-48 Wallballs 20/14
16-32-48-64-80-96 Double Unders
Performance
WL
3-position Snatch : Every 2:00 for 7 sets. Start at 60%
STRENGTH
Sumo Deadlift: 7RM, then 2×7@90%
METCON
AMRAP 10
8-16-24-32-40-48 Wallballs 20/14
16-32-48-64-80-96 Double Unders
ACCESSORY
a. Side Plank Leg Raise: 4×10 each side
b. Frog Pumps: 4×30 (https://www.instagram.com/p/9xV3nNpdKR/)