WOD:

A. In 15 minutes, build to heavy split jerk for the day. 
** If you haven't done split jerks before, you'll spend time learning & practicing the technique/mechanics of the movement.

B. Partner Chipper:

Buy-in: 400m run (relay-style, both partners run full distance), then:

30 clean and jerks (135/95#)
*Each Partner does 30 reps
*10 reps at a time, then switch partners

30 muscle-ups or 50 chest-to-bar pull-ups or 75 pull-ups
*Partition as needed

Cash out: 500m row (relay-style, both partners row full distance)

Upcoming Events:

Thursday, Sept 11 @ 8pm: VCF Team Trivia at Verde off Collier (More info & RSVP)

Wodify & Performance/Food Intake Tracking:

As a member of VCF, you all have access to Wodify - an athlete management software where you can sign into classes, check the WODs, track your results (and those of your friends) and record a nutrition journal. I encourage all of you to log in to update your profile and look around at all the features available to you. Tracking your results on workouts and your food/water intake are important steps in improving your performance, tracking your skill/strength progress and helping you achieve your weight loss goals!

You can log in to your Wodify account here. If you haven't received an email with login instructions or need the email resent, comment here or let Bex know. There's also a free Wodify app available.

Check out all the scores from today's classes on the Wodify virtual whiteboard!

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