Wednesday WOD – 072617

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. Front Squat: 4×10@31X1

2. 4 rounds for time:
400m Run
20 Goblet Squats 35/26
Rest 2:00

Fitness
1. Front Squat: 4×8@31X1

2. 4 rounds for time:
400m Run
20 Goblet Squats 53/35
Rest 2:00

Performance
STRENGTH
Front Squat: 4×7@31X1

METCON
4 rounds for time:
400m Run
20 Goblet Squats 70/53
Rest 2:00

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