Saturday WOD – 071517

Lil' Beasts!

Lil’ Beasts!

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
1st session starts TODAY at 9am!! Registration is open for our Kids Summer Program on Eastover Farm. Full details and Registration links here.

WORKOUT OF THE DAY

Wellness
3 Rounds of:
Each Partner performs:
20 Wallballs 14/10, 20/14
8 Hang Power Cleans 95/65, 115/75
Then, Each Partner performs:
200m Run

Rest 3:00

50 Air Squats each, then:
2 Rounds:
15 Burpees Over the Box each 24/20″

Fitness
3 Rounds of:
Each Partner performs:
20 Wallballs 14/10, 20/14
8 Hang Power Cleans 95/65, 115/75
Then, Each Partner performs:
200m Run

Rest 3:00

50 Air Squats each, then:
2 Rounds:
15 Burpees Over the Box each 24/20″

Performance
WL
1. Snatch Doubles: 4×2
2. Clean & Jerk: 5×1

METCON
3 Rounds of:
Each Partner performs:
20 Wallballs 20/14
8 Hang Power Cleans 135/95
Then, Each Partner performs:
200m Run

Rest 3:00

50 Air Squats each, then:
2 Rounds:
15 Burpees Over the Box each 24/20″

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