Monday WOD – 061118

LIMITED EDITION FLOWER PRINT WHALE SHIRTS!
PRE-ORDER DEADLINE EXTENDED! YOU HAVE UNTIL MONDAY PM!

Women’s Crop – S to L/XL
Women’s Tank – XS to 2XL
Unisex Tee – XS to 2XL
$25

Last Chance to Pre-order!

(Tees and tanks are same sizing as last summer so I will have those samples in the gym if you need to try on a size)

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
A1. Deadlift @11X0: 5×6
A2. CG Bench Press @30X0: 5×6

B. 4 Rounds NOT for time:
15 Hip Extensions
Rest 30s
12 Glute Bridges
Rest 30s
15-20 Push-ups
Rest 30s

Fitness
A1. Deadlift @11X0: 5×6
A2. CG Bench Press @30X0: 5×6

B. 4 Rounds NOT for time:
15 Hip Extensions
Rest 30s
12 Glute Bridge
Rest 30s
15-20 Push-ups
Rest 30s

Performance
A. Pow-Pos Snatch: Max triple

B1. Deadlift @11X0: 5×6
B2. CG Bench Press @30X0: 5×6

C. 4 Rounds NOT for time:
15 Hip Extensions
Rest 30s
12 Glute Bridge
Rest 30s
15-20 Push-ups
Rest 30s

D. Assault Bike:
10 sets: 1 min @ 10min Max Cal Ave RPM + 4, 1 min walk

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