Wednesday WOD – 080917

Perks of coming to the 5am class

Perks of coming to the 5am class

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. Front Squat: 10-8-7-6@31X1

2. 5 Rounds:
100m Sprint
2:30 Rest

Fitness
1. Front Squat: 8-7-6-5@31X1

2. 5 Rounds:
100m Sprint
2:30 Rest

Performance
STRENGTH
Front Squat: 7-6-5-4@31X1

METCON
5 Rounds:
100m Sprint
2:30 Rest
After 5 Rounds, rest 6:00 and then repeat!

ACCESSORY
Reverse Sled Drag: 5x 30 steps