Tuesday WOD – 062717

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. Push Press: 6-6-6-6-6

2. For time:
1500m Row
30 Seated Pullups
1000m Row
20 Seated Pullups
500m Row
10 Seated Pullups

Fitness
1. Push Press: 6-6-6-6-6

2. For time:
1500m Row
30 Pullups
1000m Row
20 Pullups
500m Row
10 Pullups

Performance
STRENGTH
Push Press: 6-6-4-4-3

METCON
For time:
1500m Row
30 Pullups
1000m Row
20 Pullups
500m Row
10 Pullups

GYMNASTICS
3 Rounds:
5-10 Muscle up Transitions (use a band or partner as needed)
10 Ring Swings
5-8 False grip ring pull-ups