Friday WOD – 071417

Lil’ Beasts Summer Program! Still time to Register for Week 2!!

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
1st session starts TODAY at 9am!! Registration is open for our Kids Summer Program on Eastover Farm. Full details and Registration links here.

WORKOUT OF THE DAY

Wellness
1a. BTN Press 8,8,6,6, rest 2:00
1b. Chin Ups: 8,6,6,5,5@20X2, rest 2:00

2. 3 Rounds:
0:15 @95% effort
2:30 Rest
After 3 rounds, Rest 5:00
x2

*During first block of rests perform 20 KB Russian Twists.
During 2nd, 10 Side Plank Raises per side

Fitness
1a. BTN Press 8,8,6,6, rest 2:00
1b. Chin Ups: 8,6,6,4,4@20X2, rest 2:00

2. 3 Rounds:
0:15 @95% effort
2:30 Rest
After 3 rounds, Rest 5:00
x2

*During first block of rests perform 20 KB Russian Twists.
During 2nd, 10 Side Plank Raises per side

Performance
WL
BTN Jerk: 7×1

STRENGTH
1a. BTN Press 8,8,6,6, rest 2:00
1b. Weighted Chin Ups: 5,4,3,3,3@20X2, rest 2:00

METCON
3 Rounds:
0:15 @95% effort
2:30 Rest
After 3 rounds, Rest 5:00
x2

*During first block of rests perform 20 KB Russian Twists.
During 2nd, 10 Side Plank Raises per side

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