Boot camp starts next week – Tues 7.03.18

 In W.O.D.

Fourth of July is this Wednesday!
The Compound will have 8 and 9 AM tomorrow

Strength: Complete:
Weighted ring/box dip 3-2-2-1-1-1-1 reps
Bench press 3-2-2-1-1-1-1 reps
Turkish get-up 3-2-2-1-1-1-1 reps

*Beginner athletes will need to modify the dips. Most athletes should be able to do the bench press and Turkish get-up as prescribed, though at lighter loads.

Conditioning: Complete as many rounds as possible in 7 minutes of:
200-m row
50 double-unders

Scroll for scaling options.


Related:
• The Bar Dip
• The Bench Press
• The Turkish Get-Up
• Fixing Common Rowing Errors


Scaling
Scale the double-unders so that you can avoid tripping up, quickly get back to the rower and sprint the row. The focus of this workout should be intensity, not double-under practice.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
200-m row
30 double-unders

Beginner Option
Complete as many rounds as possible in 7 minutes of:
100-m row
30 single-unders


Boot Camp starts Monday, July 9th and is scheduled for Mon, Wed, Fri at 10 am!  Boot Camp will take the place of the CrossFit classes on those days


Mondays at 7 PM – The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members

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