Friday WOD – 061617

#tbt In the barn where is all started….

BOOTCAMP AT EASTOVER FARM
Saturdays, 8am, Starts 7/1. No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100.

LIL’ BEASTS SUMMER PROGRAM
Registration is open for our Kids Summer Program on Eastover Farm. Full details and Registration links here.

PROM NIGHT!!
Prom Night is THIS SATURDAY!!!!! Our 5 Year Anniversary Party at Eastover Farm in Rochester!! Drinks, Dinner, Dancing with all your favorite people!! Head to the Facebook event for full details: https://www.facebook.com/events/1857179337938119/

WORKOUT OF THE DAY

Wellness
1a. Strict Press: 10,8,8,6,6@20X2, rest 1:30
1b. Chin Ups: 8,8,6,6,4@20X2, rest 1:30

2. For time:
50-40-30 RKBS 53/35
40-30-20 Pushups

Fitness
1a. Strict Press: 10,8,6,4,4@20X2, rest 1:30
1b. Chin Ups: 8,8,6,6,4@20X2, rest 1:30

2. For time:
50-40-30 RKBS 70/53
40-30-20 Pushups

Performance
STRENGTH
a. Strict Press: 10,8,6,4,2@20X2, rest 1:30
b. Chin Ups: 8,8,6,6,4@20X2, rest 1:30

METCON
For time:
50-40-30 RKBS 70/53
40-30-20 Pushups

ACCESSORY
CGBP: 10,8,6,6 @30X0
BODBR: 10,8,6,6 @30X1