Saturday WOD – 081217

BOOTCAMP AT EASTOVER FARM
WE CAN CANCELING THIS WEEK’S DUE TO THE FORECASTED RAIN!! ALL BOOTCAMPERS ARE WELCOME TO JOIN US AT WCCF FOR THE 8AM CLASS!

CROSSFIT KIDS & TEENS FALL SESSION
Registration Days for our Fall Session will be Thursday, August 24th from 5-7pm and Saturday, August 26th for 8:30-10:30am! You can also Register Online!

WORKOUT OF THE DAY

Wellness
10 rounds for time with a partner:
20/15 cal assault bike
15 wall balls 14/10
Alternate full rounds with your partner. Pace must be sustainable. What time should remain the same. If you are falling off you are going too hard.

Fitness
10 rounds for time with a partner:
20/15 cal assault bike
20 wall balls 20/14
Alternate full rounds with your partner. Pace must be sustainable. What time should remain the same. If you are falling off you are going too hard.

Performance
WL
1. Snatch: 10 Singles. Slow pull to the knee and then FAST!
2. Clean & Jerk: 10 Singles. Slow pull to the knee and then FAST!

METCON
10 rounds for time with a partner:
20/15 cal assault bike
20 wall balls 20/14
4/2 bar muscle ups
Alternate full rounds with your partner. Pace must be sustainable. What time should remain the same. If you are falling off you are going too hard.