WHEELWOD OF JUNE 29TH #CHIPPER

IT’S CANADA DAY AND 4TH OF JULY THIS WEEK

happy-independence-day-love-canada

EXPECT SOME CRUSHER WODS AND HEROES!

 

BUY IN:

500M ROW

200M SANDBAG CARRY WHEEL

500M ROW

 

FOCUS: OGAR STRONG – PHASE 2 WEEK 4

Reps

Sets

Load

Snatch + Hang Snatch + SGPBN

1+1+1

7

HBP

Wall Balls for Speed

100 to 9ft

AFSAP

HAP

KB Front Rack Holds

20secs on 10secs 0ff

8

HBP

 

WOD: BENCH MARK

“ANNIE”

50-40-30-20-10

2-4-1 BATTLE ROPES or DUMBELL ROWS 20LBS

SIT UPS or SEATED BACK EXTENSIONS

 

CASH OUT:

ACCUMULATE 5 MIN PLANK HOLD

 

ENJOY

STOUTY

 

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