Adrian
WCCF INTRAMURAL OPEN
Stay tuned for Week 4 scores and standings!! Last chance to submit your 16.4/17.4 PRs to earn points for your team!!
We have 17.5 coming up for our LAST FRIDAY NIGHT LIGHTS which is being catered by Paleo Naturals!!! Don’t miss this week!
Week 5 Heat Signups! https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing
Follow the link for full details on the Intramural Open.
WORKOUT OF THE DAY
Wellness
1. Back Squat: 4×6 across, HTLW
2. For time;
3 Rounds:
60 Single Unders
15 Pushups
then,
3 Rounds:
60 Single Unders
10 Pushups
Fitness
1. Back Squat: 4×6 across, HTLW
2. For time;
3 Rounds:
36 Double Unders
13 Ring Dips
then,
3 Rounds:
36 Double Unders
8 Ring Dips
Performance
WL
Snatch Balance + 3 OHS: 7 sets climbing
STRENGTH
Back Squat: 4×6 across, HTLW
METCON
For time;
3 Rounds:
36 Double Unders
5 Muscle Ups
then,
3 Rounds:
36 Double Unders
3 Muscle Ups