Tuesday, July 5th 2016
AWESOME JULY 4TH!
Thanks to everyone who came out to WOD and honor U.S. Army Sergeant Jeremiah Wittman with our Cove version of a July 4th celebration. The energy was amazing and the effort everyone put forth was incredible. And the food was pretty darn good too! We look forward to our next event coming soon!
SKILL WOD
25M Sled Pull Sprint
One Round of 25M (R/L) One Arm Overhead Walk (or lunge)
3 Rounds
WOD
40 Sit ups
50 Goblet Squats
40 Sit ups
50 Burpees
40 Sit ups
10 Min AMRAP
Fitness: 35/26
RX: 53/35
RX+: 70/53
Coach’s Tip: For the skill/strength, in between the sled pulls press a KB overhead with your right hand (or dominant hand), lock your core in and walk 25M. Switch arms and walk back. 25M there and 25M back is ONE Round). This overhead walk will work shoulder stability, overhead position, core strength and leg strength.
For the METCON, the goal is to get as close as possible to completing one round as possible. If you have a weakness, scale the volume! We want you to be chipping away at those Burpees (at the very least) when the clock runs out.
Coach Chris and Piper looking patriotic (and freaking adorable)… for July 4th!
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