WOD for Wednesday 11th November

What is 'pay it forward'? 

Put simply, being nice to people without expecting anything in return. Safe in the knowledge that someone, somewhere is doing the same thing for you without you knowing about it. 

At SCCF we like to pay it forward and use what we have to benefit others. The latest development in what we do is going to be a monthly charity donation using loose change from the honesty pot. Each member of the month will be asked to nominate a charity and spare change from the sales of all the Quest Bar, Battle Oats, cookies and water will go directly to that charity. 

The first charity we'll be making a donation to is one that is, quite literally, in your face every day this month - Movember

The link to make extra donations or join team SCCF is here.

 

Partner WOD:

In pairs complete

5 rounds of Cindy each. Switch after every full round. 
Both perform Grace (60kg/40kg) switch after 5 reps
5 rounds of Cindy each. Switch after every full round.
Both perform Grace (70kg/45kg) switch after 3 reps,
5 rounds of Cindy each. Switch after every full round.
Both perform Grace (80kg/50kg) switch after each rep,
5 rounds of Cindy each. Switch after every full round.

Where a round of Cindy is

5 Pull-ups,
10 Press-ups,
15 Air Squats.

And Grace is

30 Clean + Jerk at the given weight.