Saturday WOD – 101715

WCCF After School Program at Eastover Farm

WCCF After School Program at Eastover Farm

WORKOUT OF THE DAY

Fitness
1. Rope Climbs
EMOMx7 – 1 Rope Climb, 15′

2. Teams of 2:
AMRAP 5:
20 C2B Pull-ups
40 Wallballs 20/14

Rest 3 minutes

AMRAP 5:
20 C2B Pull-ups
40 Thrusters 75/55

Rest 3 minutes

AMRAP 5:
20 Burpees
40 Wallballs 20/14

Performance
BARBELL CLUB:
1. Snatch Doubles – 5×2@90% of last week’s max double

2. Clean + 2 Front Squats + Jerk – Max

3. 3-stop Snatch Pull – 3×3@>100%

CLASS:
1. Rope Climbs
EMOMx7 – 1 Rope Climb, 15′

2. Teams of 2:
AMRAP 5:
10 Muscle Ups
40 Wallballs 20/14

Rest 3 minutes

AMRAP 5:
20 C2B Pull-ups
40 Thrusters 75/55

Rest 3 minutes

AMRAP 5:
20 Burpees
40 Wallballs 20/14