Wednesday WOD – 053018

Justin

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
A1. Back Rack Reverse Lunge @20X0: 4×8 per leg
A2. Suitcase Carry: 4×150′ per arm

B. 4 Rounds, rest 2:00 x2
0:30 Row
0:30 Rest
0:30 Jumping Squats
0:30 Rest

Fitness
A1. Back Rack Reverse Lunge @20X0: 4×8 per leg
A2. Suitcase Carry: 4×150′ per arm

B. 4 Rounds, rest 2:00 x2
0:30 Row
0:30 Rest
0:30 Jumping Squats
0:30 Rest

Performance
A. Pow-Pos Clean: Build to tough triple

B1. Back Rack Reverse Lunge @20X0: 4×8 per leg
B2. Suitcase Carry: 4×150′ per arm

C. 4 Rounds, rest 2:00 x2
0:30 Row
0:30 Rest
0:30 Jumping Squats
0:30 Rest

D. Assault Bike:
20s moderate
20s easy
40s moderate
20s easy
60s moderate
20s easy
60s rest
x3
20s mod/fast
40s easy
40s mod/fast
40s easy
60s mod/fast
40s easy
60s rest
x2
20s fast
60s easy
40s fast
60s easy
60s fast
60s easy