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