Thursday WOD – 081017

Justine

Justine

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. 5 Rounds for Reps:
1:00 Rope Pulls
0:30 Burpees
0:30 Push Jerks 95/65
Rest 2:00

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

2. 5 Rounds for Reps:
1:00 Rope Climbs
0:30 Burpees
0:30 Push Jerks 115/75
Rest 2:00

Performance
ENGINE
MAP 10 – 60 Minutes
3:00 Bike
3:00 Row
0:40 1-arm FLR on Rings (:20/side)
100′ BLBC
50′ WLunge
100′ Suitcase Carry