Wednesday WOD – 070517

We WOD for FREEDOM!

We WOD for FREEDOM!

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. Power Clean: 5×4

2. 5 Rounds for reps:
0:45 Single Unders
1:15 Burpees
2:00 Rest

Fitness
1. Power Clean: 5-3-1-5-3-1

2. 5 Rounds for reps:
0:45 Double Unders
1:15 Burpees
2:00 Rest

Performance
WL
Hang Snatch + Low Hang Snatch: 5 sets

METCON
5 Rounds for reps:
0:45 Double Unders
1:15 Burpees
2:00 Rest

GYMNASTICS
3 Rounds:
5-10 Muscle up Transitions (use a band or partner as needed)
10 Ring Swings
5-8 False grip ring pull-ups