Monday WOD – 062617

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: 8,8,6,6,6 @21X0

2. 5 Rounds for time:
36 OH Walking Lunge Steps 15/10
13 Burpee to plate

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

2. 5 Rounds for time:
36 OH Walking Lunge Steps 35/25
13 Burpee to plate

Performance
WL
Power Clean Clusters: 2.2.2 x5
6 Reps in a set, 10s b/w each tng double. 90s rest b/w sets

STRENGTH
Front rack reverse lunges: 8,8,6,6,6 @21X0

METCON
5 Rounds for time:
36 OH Walking Lunge Steps 45/35
13 Burpee to plate

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

ENGINE
Row 9x500m @ RPE7. Rest 2:00