Monday WOD – 071717

All the Kids had a BLAST during Week 1!!

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
2nd session starts TODAY at 9am!!

WORKOUT OF THE DAY

Wellness
1a. DB Push Press: 6-6-6-6 @21X2
1b. DB Step Ups: 8-8-8-8 @20X0

2. 4 Rounds for time:
600/500m Row
20 DB Snatch 35/20
2:00 Rest

Fitness
1a. DB Push Press: 6-6-6-6 @21X2
1b. DB Step Ups: 8-8-8-8 @20X0

2. 4 Rounds for time:
600/500m Row
20 DB Snatch 50/35
2:00 Rest

Performance
WL
Power Clean 1RM

STRENGTH
1a. DB Push Press: 6-6-6-6 @21X2
1b. DB Step Ups: 8-8-8-8 @20X0

METCON
4 Rounds for time:
600/500m Row
20 DB Snatch 35/20, 50/35
2:00 Rest

ENGINE
10 minutes after finishing METCON:
3 Rounds for time:
25 Wallballs
15 Calorie Bike
Rest 2:00

ACCESSORY
1. Deficit Deadlift: 4×3 @21X0

2a. GHR: 4×8 @30X0 (add band resistance as needed), rest 1:00
2b. Side Plank top leg raises: 4×10 each side, rest 1:00

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