Thursday WOD – 070617

Tilly

Tilly

THURSDAY 6AM IS BACK!!

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
Registration is open for our Kids Summer Program on Eastover Farm. Full details and Registration links here.

WORKOUT OF THE DAY

Wellness
1. Deadlift: 4×6 @30X0 – Rest 3:00

2. 4 Rounds NOT for time:
20 KB Russian Twists
10 Side Plank Raises per side
200′ Suitcase Carry
3:00 Bike

Fitness
1. Deadlift: 4×6 @30X0 – Rest 3:00

2. 4 Rounds NOT for time:
20 KB Russian Twists
10 Side Plank Raises per side
200′ Suitcase Carry
3:00 Bike

Performance
ENGINE
MAP 10 – 60 Minutes
2:00 Row
2:00 Bike
400m Run
0:20 1-arm FLR on Rings per arm
100′ Front Rack Carry per side