Friday WOD – 062317

The Women of WCCF 😍😍

The Women of WCCF 😍😍

SCHEDULE UPDATE
This Saturday, BARBELL CLUB will not be a coached class. Experienced lifters are still welcome to come for their lifting session.

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.

WORKOUT OF THE DAY

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

2. 5 Rounds for time:
20 Pushups
20 RKBS 53/35
200′ Front Rack Carry 53/35 (100’/side)

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

2. 5 Rounds for time:
20 Pushups
20 RKBS 70/53
200′ Front Rack Carry 70/53 (100’/side)

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

METCON
5 Rounds for time:
10 Strict Ring Dips
25 RKBS 70/53
200′ Front Rack Carry 70/53 (100’/side)

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