#WCCFprom
BOOTCAMP AT EASTOVER FARM
Saturdays, 8am, Starts 7/1. No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100.
LIL’ BEASTS SUMMER PROGRAM
Registration is open for our Kids Summer Program on Eastover Farm. Full details and Registration links here.
WORKOUT OF THE DAY
Wellness
1. Push Press: 6-6-6-6-6
2. 5 Rounds for time:
8 Left arm DB Push Press 35/20
8 Right arm DB Push Press
12 Ring Rows
50 Single Unders
Fitness
1. Push Press: 6-4-2-6-4-2
2. 5 Rounds for time:
8 Left arm DB Push Press 50/35
8 Right arm DB Push Press
8 Pullups
35 Double Unders
Performance
STRENGTH
Push Press: 5-3-1-5-3-1
METCON
5 Rounds for time:
8 Left arm DB Push Press 60/40
8 Right arm DB Push Press
8 C2B Pullups
50 Double Unders
GYMNASTICS
3 Rounds:
5-10 Muscle up Transitions (use a band or partner as needed)
10 Ring Swings
5-8 False grip ring pull-ups