Monday WOD – 073117

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. BB Bent Over Row: 8-8-8-8 @20X1
1b. Front Rack Step Ups: 8-8-8-8 @20X0

2. For time:
800m Run, then:
8 Rounds of:
10 Ring Rows
10 Pushups
Then, 800m Run

Fitness
1a. BB Bent Over Row: 8-8-8-8 @20X1
1b. Front Rack Step Ups: 8-8-8-8 @20X0

2. For time:
800m Run, then:
8 Rounds of:
10 Ring Rows
10 Pushups
Then, 800m Run

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

STRENGTH
1a. BB Bent Over Row: 8-8-8-8 @20X1
1b. Front Rack Step Ups: 8-8-8-8 @20X0

METCON
For time:
800m Run, then:
8 Rounds of:
10 Ring Rows
10 Pushups
Then, 800m Run

ENGINE
10 minutes after finishing METCON:
5 Rounds for time:
30 Calorie Bike
5/3 Muscle ups
SUSTAINABLE PACE