Friday WOD – 072817

Some Badass Coaches.

Some Badass Coaches.

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
1. Deadlift: 5×5 @20X0

2. EMOM x 12
Even: 20 RKBS 53/35
Odd: 5 Side Plank Raises /side

Fitness
1. Deadlift: 5×5 @20X0

2. EMOM x 12
Even: 20 RKBS 70/53
Odd: 5 Side Plank Raises /side

Performance
WL
Pause Jerk: 6×2
2s in bottom of dip, 2s in split

STRENGTH
Deadlift: 6×4 @20X0

METCON
EMOM x 12
Even: 20 RKBS 70/53
Odd: 0:30 Bike

GYMNASTICS
Deficit Kipping HSPU: 4×6 ADAP
Strict C2B PU: 4×8 @20X2