When you want to succeed as much as you want to breathe…that’s when you’ll be successful.

Saturday morning will be our first team practice.  Any WCFer is welcome.  If you plan on competing in the Open or want to try for a team slot you should definitely make it.  Practice starts at 7:30am sharp.

27/Jan/2011 Friday WOD  – AMRAP 15 Minutes

This WOD is about quality of movement rather than intensity.  Focus on perfect range of motion, great mechanics, and smoothly roll through from one to the next.

5 Muscle-Ups

15  Toes to Bars unbroken

5 HSPU’s

10 Lunge with Plate Overhead (5R/5L) 45/25

5 Pistols (5R/5L)

15 Hollow Rocks



Strength:  Strict Press 10, 10, 10.  Ring Row 10, 10, 10.  Alternate exercises.  Then do WOD.

Endurance:  Row 20 min TT immediately following WOD.  Record meters to whiteboard.