Saturday WOD – 062417

Saturdays are for the Boys.

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
For time, with a partner:
2 rounds:
Run 800m
12 Rope Pulls
30 Front Squats 95/65
then, 2 rounds:
Run 400m
6 Rope Pulls
20 Overhead Squats 75/55

Run together, split reps.

Fitness
For time, with a partner:
2 rounds:
Run 800m
6 Rope Climbs, 15′
30 Front Squats 135/95
then, 2 rounds:
Run 400m
2 Rope Climbs, 15′
20 Overhead Squats 115/75

Run together, split reps.

Performance
WL
1. Snatch: 5×2
2. Clean & Jerk: 5×2

METCON
For time, with a partner:
2 rounds:
Run 800m
6 Rope Climbs, 15′
30 Front Squats 135/95
then, 2 rounds:
Run 400m
2 Legless Rope Climbs, 15′
20 Overhead Squats 135/95

Run together, split reps.