Thursday WOD – 072717

Young, Fit and Happy.

Young, Fit and Happy.

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. Strict Pull-up: 4×6 @ 30X2
1b. Strict Dip: 4×6 @ 30X0

2. 3 Rounds @80-90% effort
0:30 Bike
0:30 Rest
0:30 Rope Climb
0:30 Rest
0:30 Single / Double Unders
0:30 Rest
Rest 3:00 and repeat!

Fitness
1a. Strict Pull-up: 4×6 @ 30X2
1b. Strict Dip: 4×6 @ 30X0

2. 3 Rounds @80-90% effort
0:30 Bike
0:30 Rest
0:30 Rope Climb
0:30 Rest
0:30 Single / Double Unders
0:30 Rest
Rest 3:00 and repeat!

Performance
ENGINE
MAP 10 – 60 Minutes
2:00 Row
200m Run
1:00 Single Unders
0:20 Handstand Hold
0:40 FLR on Rings
100′ Suitcase Carry per side