Monday, June 22, 2015

Happy Father’s Day to all of our rad dads. Eric, husband to Lisa and dad to Riley and Chelsea, is one example of Upcountry’s fit fathers, who train to stay healthy for their families. The dads at our gym are everyday heroes — thanks for setting a strong example for all of us!

062215 WOD

A. 12:00 EMOM

Minute 1: Row 200/150 meters

Minute 2: Run 100 meters + 4/3 strict pull-ups

Minute 3: 10-15 box jumps

B. Back squat – 5/3/1 week 4 | month 2 [ DELOAD ]

40% x 5

50% x 5

60% x 5

Subset with 3 x 10 barbell hip bridges AHAP

C. Seven rounds for time:

7 overhead squats (95/65)

7 burpees

Metcon courtesy CrossFit Invictus

>> On-Ramp

Five rounds for time:

7 overhead squats / air squats

7 burpees / can be modified