Bearcrawl
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. 1-arm KB Z Press 7-7-7-7 @20X1, rest 2:00
1b. Renegade Row 7-7-7-7 @21X0, rest 2:00
2. 6 Rounds:
40 yard Prowler Sprint
Rest 2:30-3:00
Fitness
1a. 1-arm KB Z Press 7-7-7-7 @20X1, rest 2:00
1b. Renegade Row 7-7-7-7 @21X0, rest 2:00
2. 6 Rounds:
40 yard Prowler Sprint
Rest 2:30-3:00
Performance
WL
BTN Jerk + Jerk: 6 sets
STRENGTH
1a. 1-arm KB Z Press 7-7-7-7 @20X1, rest 2:00
1b. Renegade Row 7-7-7-7 @21X0, rest 2:00
METCON
6 Rounds:
40 yard Prowler Sprint
Rest 2:30-3:00
GYMNASTICS
Deficit Kipping HSPU: 4×5 ADAP