Thursday WOD – 080317

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. Strict Pull-up: 4×7 @ 30X2
1b. Strict Dip: 4×7 @ 30X0

2. 4 Rounds @80-90% effort
AMRAP 3:
3 Rope Pulls
10 Left-arm DB PP 25/20
10 Right-arm DB PP 25/20
10 Burpee Step Overs 24/20″
Rest 3:00

Fitness
1a. Strict Pull-up: 4×7 @ 30X2
1b. Strict Dip: 4×7 @ 30X0

2. 4 Rounds @80-90% effort
AMRAP 3:
1 Rope Climb, 15′
10 Left-arm DB PP 35/25
10 Right-arm DB PP 35/25
10 Burpee Step Overs 24/20″
Rest 3:00

Performance
ENGINE
MAP 10 – 60 Minutes
3:00 Bike
3:00 Row
0:20 Handstand Hold
0:40 FLR on Rings
100′ Stiff Leg Bear Crawl