Tuesday WOD – 080117

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
1. HPC + Power Clean: 6 sets

2. 5:00 AMRAP
7 Knee Raises
35 Single Unders
2:00 Rest
5:00 AMRAP
14 RKBS 53/35
35 Single Unders
2:00 Rest
5:00 AMRAP
7 Knee Raises
14 Calorie Row

Fitness
1. HPC + Power Clean: 6 sets

2. 5:00 AMRAP
7 Toes to Bar
35 Double Unders
2:00 Rest
5:00 AMRAP
14 RKBS 70/53
35 Double Unders
2:00 Rest
5:00 AMRAP
7 Toes to Bar
14 Calorie Row

Performance
WL
Power Snatch: 6×2 TnG across

METCON
5:00 AMRAP
7 Toes to Bar
35 Double Unders
2:00 Rest
5:00 AMRAP
14 RKBS 70/53
35 Double Unders
2:00 Rest
5:00 AMRAP
7 Toes to Bar
14 Calorie Row

ACCESSORY
OHS: 7×1 @3810

GYMNASTICS SKILLS
4 Rounds NOT FOR TIME.
5 Handstand Kick Up Drill (open floor, try and balance for up to 5s):
0:30 Ring L-Sit:
5 Side Plank Raises /side