Saturday WOD – 072217

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
With a partner, for time:
800m Run together
60 RKBS 53/35
40 Seated Pull-ups
400m Run together
20 RKBS 53/35
20 Seated Pull-ups

Rest 5:00

REPEAT

Fitness
With a partner, for time:
800m Run together
60 RKBS 70/53
40 Pull-ups
400m Run together
20 RKBS 70/53
20 Pull-ups

Rest 5:00

REPEAT

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

METCON
With a partner, for time:
800m Run together
60 RKBS 70/53
40 C2B Pull-ups
400m Run together
20 RKBS 70/53
20 C2B Pull-ups

Rest 5:00

REPEAT