Wednesday WOD – 061417

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. Power Position Snatch: Practice Makes Perfect.

2. Every 4:00 for 5 Rounds:
400m Run
200′ Front Rack Carry 53/35

Fitness
1. Power Position Snatch + Hang Snatch: 5 sets

2. Every 4:00 for 5 Rounds:
400m Run
200′ Front Rack Carry 70/53

Performance
WL
Power Position Snatch + Hang Snatch: 6 sets

METCON
Every 4:00 for 5 Rounds:
400m Run
200′ Front Rack Carry 70/53

STRENGTH
Back Squat: 5-3-1-5-3-1 @30X0