Wednesday WOD – 071917

Worm Thrusters!

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. Back Squat 5RM @30X1

2. Rear Foot Elevated Split Squat: 8RM per leg @30X0

3. Side Plank: Max Effort Hold

4. Sorensen Test: Max Effort Hold

Fitness
1. Back Squat: 4RM @30X1

2. Rear Foot Elevated Split Squat: 8RM per leg @30X0

3. Side Plank: Max Effort Hold

4. Sorensen Test: Max Effort Hold

Performance
TESTS
1. Back Squat: 3RM @30X1

2. Rear Foot Elevated Split Squat: 8RM per leg @30X0

3. Side Plank: Max Effort Hold

4. Sorensen Test: Max Effort Hold

ENGINE
:30 Row @90%, rest 4:00 x5
Rest 7:00 and repeat.