Paleo Potluck, Open Gym & Hang Snatches
Friday is bound to be fun so come on by. The Open heats start at 6.30, and as of the time of this writing we don’t know how long those will take. But, the Paleo Potluck starts directly following! Things to note:
-We will have a grill on site.
-Please bring your own dishes and silverware so we keep garbage to a minimum.
-Volunteers please show up at 6.15 to help with the set up.
-Finally, please wear your WCCF t shirt so we can get a fun team picture!
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Open Gym on Sunday is 9.30-11.30. It’s the clean up your clean session with Eric Javar. It’s also time to redo that final Open WOD if your performance from Friday evening is just eating away at you.
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Next Tuesday is the Mini Mobility WOD Seminar at 6.30PM. It’s free so come on by and learn simple mobility tricks to improve your performance
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Gymanstics seminar is just a few weeeks away and there are still spots left. Get yours here!
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Thursday’s WOD
Hang Snatch – Find 1 RM, then perform 5 x 1 from the floor at 90% of that weight
For beginners use the time to build familiarity with Position 2.
WOD:
5 Rounds
12 Dead Lifts (225/155)
10 Toes to bar
Cash Out: Superset
-Good Mornings 6-6-6
-Death March 10-10-10
(Explain to athletes that Superset means to alternate between the movements!)
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