Monday WOD – 080717

Nikki

Nikki

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. BB Bent Over Row: 8-8-6-6 @20X1
1b. Front Rack Step Ups: 8-8-6-6 @20X0

2. 5 Rounds for time:
6 DB Snatch 40/25
12 Push-ups
350/300m Row
2:00 Rest

Fitness
1a. BB Bent Over Row: 8-8-6-6 @20X1
1b. Front Rack Step Ups: 8-8-6-6 @20X0

2. 5 Rounds for time:
6 DB Snatch 50/35
12 Push-ups
350/300m Row
2:00 Rest

Performance
WL
Power Clean: 5×4 TNG. Rest 3:00

STRENGTH
1a. BB Bent Over Row: 8-8-6-6 @20X1
1b. Front Rack Step Ups: 8-8-6-6 @20X0

METCON
5 Rounds
6 DB Snatch 70/50
12 Push-ups
350/300m Row
2:00 Rest

ENGINE
10 minutes after METCON
4 Rounds:
70 Single Unders
10 Burpees
3 Muscle Ups
Rest 2:00