Tuesday WOD – 080817

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. 3 BTN Snatch Grip Push Press + 2 OHS: 5 sets
BTNSGPP @ 20X1, OHS @ 31X0

2. 4:00 AMRAP
8 V-ups
36 Single Unders
2:00 Rest
4:00 AMRAP
2 Wall Walks
10 Hollow Rocks
2:00 Rest
REPEAT

Fitness
1. 3 BTN Snatch Grip Push Press + 2 OHS: 5 sets
BTNSGPP @ 20X1, OHS @ 31X0

2. 4:00 AMRAP
8 V-ups
36 Double Unders
2:00 Rest
4:00 AMRAP
2 Wall Walks
10 Hollow Rocks
2:00 Rest
REPEAT

Performance
WL
3 BTN Snatch Grip Push Press + 2 OHS: 5 sets
BTNSGPP @ 20X1, OHS @ 31X0

METCON
4:00 AMRAP
8 V-ups
36 Double Unders
2:00 Rest
4:00 AMRAP
30′ HS Walk
10 Hollow Rocks
2:00 Rest
REPEAT

CORE
3 Rounds NOT FOR TIME.
0:30 Hanging L-Sit
100′ KB Front Rack Carry
15 GHD Situps
10 KB Z-Press /arm @20X1