Wednesday WOD – 071118

6TH ANNUAL EASTOVER FARM KIDS CAMP STARTS NEXT WEEK!

WORKOUT OF THE DAY

Wellness
A. 3 Rounds:
1:00 Bike
150′ SA OH Carry /arm
Rest 1:30 b/w rounds

B. 3 rounds:
1:00 Ski
15 Burpees
Rest 1:30 b/w rounds

C. 4 Rounds:
Row 250M @ medium pace with damper on 3 or below
20 second supinated bar hang
10 Push Up Shoulder Taps
100′ moderate weight suitcase carry /side

Fitness
A. 3 Rounds:
1:00 Bike
150′ SA OH Carry /arm
Rest 1:30 b/w rounds

B. 3 rounds:
1:00 Ski
15 Burpees
Rest 1:30 b/w rounds

C. 4 Rounds:
Row 250M @ medium pace with damper on 3 or below
20 second supinated bar hang
10 Push Up Shoulder Taps
100′ moderate weight suitcase carry /side

Performance
A. 3 Rounds:
1:00 Bike
150′ SA OH Carry /arm
Rest 1:30 b/w rounds

B. 3 rounds:
1:00 Ski
15 Burpees
Rest 1:30 b/w rounds

C. 4 Rounds:
Row 250M @ medium pace with damper on 3 or below
20 second supinated bar hang
10 Push Up Shoulder Taps
100′ moderate weight suitcase carry /side

D. 5 sets:
3 Kip swings
3 c2b
1 bMU

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