Thursday WOD – 061517

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. Back Squat: 6-4-2-6-4-2 @30X0

2. 5 Rounds for total reps:
0:45 Bike
0:30 Jumping Squats
Rest 2:00

Fitness
1. Back Squat: 6-4-2-6-4-2 @30X0

2. 5 Rounds for total reps:
0:45 Bike
0:30 Jumping Squats
Rest 2:00

Performance
ENGINE
MAP 10 – 60 Minutes
4:00 Row
1:00 Single Unders
0:45 FLR on Rings
100′ Suitcase Carry per side