Thursday WOD – 071317

Sue and Lynne

Sue and Lynne

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
1. Deadlift: 4×6 @30X0 – Rest 3:00

2. 5 Rounds @85% effort
0:30 Single Unders
0:30 RKBS 35/26
0:30 Knee Raises
0:30 Burpees
2:00 Rest

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

2. 5 Rounds @85% effort
0:30 Double Unders
0:30 RKBS 53/35
0:30 TTB
0:30 Burpees
2:00 Rest

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