Tuesday WOD – 070318

Fourth of July HERO WOD 2017!

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. Farmer’s Carry: 5×200′
A2. Push Press @20X0: 5×5

B. For time:
750m Row
50 AKBS 35/26
30 Burpees

Fitness
A1. Farmer’s Carry: 5×200′
A2. Push Press @20X0: 5×5

B. For time:
1000m Row
70 AKBS 53/35
40 Burpees

Performance
A. Power Clean: 3 reps Every 75s x6

B1. Farmer’s Carry: 5×200′
B2. Push Press @20X0: 5×5

C. For time:
1000m Row
70 AKBS 70/53
40 Burpees

D. 10 Minutes for quality
Bent Knee Hollow Body Hold: 3-5 breaths
Side Plank: 3-5 breath hold on each side
Horizontal GHD Hold: 3-5 breaths OR Prone Superman Hold: 3-5 seconds