Friday WOD – 072117

Bearcrawl

Bearcrawl

BOOTCAMP AT EASTOVER FARM
Saturdays, 8am, No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100.

WORKOUT OF THE DAY
Wellness
1a. 1-arm KB Z Press 7-7-7-7 @20X1, rest 2:00
1b. Renegade Row 7-7-7-7 @21X0, rest 2:00

2. 6 Rounds:
40 yard Prowler Sprint
Rest 2:30-3:00

Fitness
1a. 1-arm KB Z Press 7-7-7-7 @20X1, rest 2:00
1b. Renegade Row 7-7-7-7 @21X0, rest 2:00

2. 6 Rounds:
40 yard Prowler Sprint
Rest 2:30-3:00

Performance
WL
BTN Jerk + Jerk: 6 sets

STRENGTH
1a. 1-arm KB Z Press 7-7-7-7 @20X1, rest 2:00
1b. Renegade Row 7-7-7-7 @21X0, rest 2:00

METCON
6 Rounds:
40 yard Prowler Sprint
Rest 2:30-3:00

GYMNASTICS
Deficit Kipping HSPU: 4×5 ADAP