Friday WOD – 070717

Janmarie

BOOTCAMP AT EASTOVER FARM
Saturdays, 8am, 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
1a. Back Squat: 8,6,6,5,5 @30X1, rest 2:00
1b. Chin Ups: 8,6,6,5,5@20X2, rest 2:00

2. 7 Rounds for time:
12 Jumping Squats
10 Pushups

Fitness
1a. Back Squat: 8,6,6,4,4 @30X1, rest 2:00
1b. Chin Ups: 8,6,6,4,4@20X2, rest 2:00

2. 7 Rounds for time:
12 Jumping Squats
12 Pushups

Performance
WL
BTN Jerk: 7×1

STRENGTH
1a. Back Squat: 7,5,5,3,3 @30X1, rest 2:00
1b. Weighted Chin Ups: 5,4,3,3,3@20X2, rest 2:00

METCON
7 Rounds for time:
15 Jumping Squats
10 HSPU

ACCESSORY
CGBP: 8,7,6,5 @30X0
BODBR: 8,7,6,5 @30X1