Monday WOD – 061917

Justine

Justine had a good Birthday Prom.

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

2. 4 Rounds for reps:
1:00 Wallballs 14/10
1:00 Burpees
1:00 Bike
1:00 Rest

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

2. 4 Rounds for reps:
1:00 Wallballs 20/14
1:00 Burpees
1:00 Bike
1:00 Rest

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 reverse lunges: 10,8,8,6,6 @21X0

METCON
4 Rounds for reps:
1:00 Wallballs 20/14
1:00 Burpees
1:00 Bike
1:00 Rest

ACCESSORY
1. Deficit Deadlift: 4×5 @21X0
2. GHR: 4×8 @30X0 (add band resistance as needed)

ENGINE
Row 8x500m @ RPE7. Rest 2:00