Wednesday WOD – 062718

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
A. 3 Rounds:
2:00 Row
Rest 2:00 b/w rounds

B. 3 rounds:
15 V-ups
80 Single Unders
Rest 1:00 b/w round.

C. 3 Rounds. Not for time.
100′ SA Overhead Carry: each arm
10 Alternating Push Up Shoulder Tap with 3 count hold at top of each rep
5 Strict Toes to Bar: or lift as high as possible
15 SA RKBS: each arm as heavy as capable

Fitness
A. 3 Rounds:
2:00 Row
Rest 2:00 b/w rounds

B. 3 rounds:
15 V-ups
60 Double Unders
Rest 1:00 b/w round.

C. 3 Rounds. Not for time.
100′ SA Overhead Carry: each arm
10 Alternating Push Up Shoulder Tap with 3 count hold at top of each rep
5 Strict Toes to Bar: or lift as high as possible
15 SA RKBS: each arm as heavy as capable

Performance
A. 3 Rounds:
2:00 Row
Rest 2:00 b/w rounds

B. 3 rounds:
15 V-ups
60 Double Unders
Rest 1:00 b/w round.

C. 3 Rounds. Not for time.
100′ SA Overhead Carry: each arm
10 Alternating Push Up Shoulder Tap with 3 count hold at top of each rep
5 Strict Toes to Bar: or lift as high as possible
15 SA RKBS: each arm as heavy as capable

D. 4 Rounds, not timed.
Front Rack Hold: 30 seconds @ 85% 1 rep max Front Squat
Suitcase Carry: 100′ each arm, go heavy