Friday WOD – 042514

NEW WCCF Gear!

NEW WCCF Gear!

NEW WCCF Apparel has Arrived!

WORKOUT OF THE DAY

Fitness
1. Smolov 3/3 – HBBS 8X4 @ 80+% – rest at least 2 minutes

2. Metcon
3 rounds for time of:

25m Farmer’s Carry (24/16kg each arm)
20 Burpees
25m Farmer’s Carry (53/35 each arm)
30 KB Snatch 24/16kg (15L/15R anyhow)

Performance
1. Smolov 3/3 – HBBS 8X4 @ 80+% – rest at least 2 minutes

2. Metcon
3 rounds for time of:

25m Sled Drag (facing forward, i.e. running style) 135/90#
20 Burpees
25m Sled Drag (facing forward, i.e. running style) 135:90#
30 KB Snatch 24/16kg (15L/15R anyhow)