Monday WOD – 072417

INCOMING!!

INCOMING!!

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

2. 5 RFT:
250m Row
15 Thruster 45/35
10 Stepups 24/20
2:00 rest

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

2. 5 RFT:
250m Row
15 Thruster 45/35
10 Stepups 24/20
2:00 rest

Performance
WL
Clean w/ pause at knee: 6×2 (keep %’s low, focus on position and speed)

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

METCON
5 RFT:
250m Row
15 Thruster 45/35
10 Step down box jumps 24/20
2:00 rest

ENGINE
7 minutes after finishing METCON:
5 Rounds:
1:30 Bike
:30 Muscle ups
Rest 2:00
REPEATABLE EFFORTS!