Monday WOD – 061217

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!! Tickets Still on Sale!! Head to the Facebook event for full details: https://www.facebook.com/events/1857179337938119/
If you don’t have FB, go here to buy a ticket: https://whaling-city-crossfit.triib.com/events/

WORKOUT OF THE DAY

Wellness
1. Front rack reverse lunges: 10,8,8,6,6 @21X0

2. 3 Rounds for time:
50′ OH Walking Lunge 35/20
3 Wall Walks
25 Wallballs 14/10

Fitness
1. Front rack forward lunges: 5×8 per leg

2. 3 Rounds for time:
50′ OH Walking Lunge 50/35
3 Wall Walks
25 Wallballs 20/14

Performance
WL
Power Clean Clusters: 1.1.1 x6
3 Reps in a set, 10s b/w each rep. 90s rest b/w sets

STRENGTH
Front rack forward lunges: 5×8 per leg

METCON
3 Rounds for time:
50′ OH Walking Lunge 50/35
25′ HS Walk
25 Wallballs 20/14

ACCESSORY
1. Staggered Stance RDL: 4×10 @20X0
2. GHR: 4×8 @30X0

ENGINE
Row 7x600m @ RPE7. Rest 2:30