Monday WOD – 070218

FOURTH OF JULY SCHEDULE!
Tues, July 3rd – Regular Schedule
Weds, July 4th – 8:30am ONLY!! HERO WOD!
Thur, July 5th – No 6am Class. Gym Opens at 8am!

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
A1. Front Squat @21X0: 7×1
A2. SA DB High Pull @20X0: 5×8 /arm, using the same weight as last time

B. AMRAP 8
50′ SA DB OH WL 35/20
15 Ring Rows

Fitness
A1. Front Squat @21X0: 7×1
A2. SA DB High Pull @20X0: 5×8 /arm, using the same weight as last time

B. AMRAP 8
50′ SA DB OH WL 50/35
15 Ring Rows / kPull-ups

Performance
A. Snatch: 3 reps Every 75s x6

B1. Front Squat @21X0: 7×1
B2. SA DB High Pull @20X0: 5×8 /arm, using the same weight as last time

C. AMRAP 8
50′ SA DB OH WL 70/50
15 kPull-ups

D. Assault Bike: 4 sets: 3:00 min @ 10 min Max Cal Ave RPM -2, 3:00 min walk