Wednesday WOD – 062817

Your Coaches (minus Marcus)

Your Coaches (minus Marcus)

SCHEDULE UPDATE
We want to kick off our Summer Bootcamp at Eastover Farm with a bang, so we are asking all of you to come participate in the first class this Saturday at 8am!! JUST THIS WEEK, this will be the only WOD offered this Saturday. We won’t have 8am or 9am class at the gym. Please come join in the fun on the farm!

Barbell Club will be held at 9:30am so that anyone who wants to do BOTH Bootcamp and BBC has time to get back to WCCF!

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. Power Clean: 5×5

2. 8 Rounds:
40 Single Unders
15 Situps

Fitness
1. Power Clean: 5×3

2. 8 Rounds:
30 Double Unders
15 Situps

Performance
WL
Snatch + 3 OHS: 5 sets

METCON
8 Rounds:
40 Double Unders
10 GHD Situps

ENGINE
Bike: 3 Rounds:
2:00 Moderate / 1:00 Rest
1:30 Moderate / 1:00 Rest
1:00 Moderate / 2:00 Rest