Tuesday WOD – 052615

WCCF

WCCF’s Memorial Day Murph Crew

Specialty Classes: Pre-registration Requirement
Remember to pre-register for Specialty Classes!

Nutrition Coaching
Don’t forget: For a limited time, our current Members can get a Free Food Journal Review! Get some feedback on your diet and learn fixes you can implement to immediately improve your health and nutrition!

3rd Annual Lil’ Beasts Summer Health and Fitness Camp – July 13th-17th
Announcing our 3rd Annual Kids’ Summer Camp! Takes place on Eastover Farm in Rochester, MA from 9am-12pm. Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun! Registration now Open!

WORKOUT OF THE DAY

Fitness
1. 2x 0:20 Handstand Hold, 0:20 Shoulder Shrugs, 0:20 HS Weight Shift

2. Spend 8-10 Minutes on Attempted Handstands w/ a Partner

3. 6 Rounds:
1:00 ME Row for Calories
2:00 Rest

Performance
1. 2×20 Handstand Straight Arm Hip Taps

2. Spend 8-10 Minutes on Attempted Handstands w/ a Partner

3. 6 Rounds:
1:00 ME Row for Calories
2:00 Rest

EXTRA:
4. Power Position Snatch – 5 reps every 90s for 5 sets – TNG, climbing

5. Recovery
Run 1 mile
Foam Roll and Stretch – focus on chest and calves