Thursday WOD – 072017

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. DB External Rotation: 3×8 @3010
1b. DB Powell Raise: 3×8 @3010

2. 6 Rounds @80-90% effort
0:30 Assault Bike
0:30 Single Unders
0:30 Burpees
2:00 Rest

Fitness
1a. DB External Rotation: 3×8 @3010
1b. DB Powell Raise: 3×8 @3010

2. 6 Rounds @80-90% effort
0:30 Assault Bike
0:30 Double Unders
0:30 Burpees
2:00 Rest

Performance
ENGINE
MAP 10 – 60 Minutes
3:00 Row
200m Run
1:00 Single Unders
0:45 FLR on Rings
100′ OH Carry per side